Mobility Prep
Keg Tosses
(over 15’7” target)
29x1
29x1
29x1
29x1
(over 10’7” target)
54x1
54x1
54x1
54x1
54x1
54x1
54x1
54x1
54x1
54x1
54x1
NY Barbell Yoke
220x100’ in 11.46 seconds
320x100’ in 10.61 seconds
420x50’ in 7.75 seconds
520x50’ in 8.37 seconds
520x50’ in 8.38 seconds
520x50’ in 8.29 seconds
Sandbag Rows
110x12
210x31
Medley (Keg Carry/Husafell Carry/Mouser Block/Chain-Sled
Drag)
215x30’/239x30’/222x30’/350x30’ in 44.79 seconds
296x30’/239x30’/304x30’/510x30’ in 50.17 seconds
Stretching
Comments: This week has been kind of an odd one. Granted,
this situation is a once in 100yrs type deal so what can you really do? I’m
thankful I still have income to support myself. But I do miss that structure.
Work week has days make sense I guess. Haphazard 2 days on, two days off and
then weekends thrown in makes it a bit hard to keep track of days besides
looking at a calendar. Anyways, on to training. No walking this whole week. Just
weather not great and times not working out. I had every intention of training
Saturday but I slept 13hrs. Needed rest. Training takes a bit longer due to
setup and trial and error. Realizing that this feeling of inability to make
things better besides wait it out is weighing on me too. By the time I was up,
it was too late in the day and it was raining off and on. Thunderstorm stopped
me from going for a walk. I really needed to do some soft tissue work. I got up
somewhat reasonable hour the next day (Sunday). I couldn’t go raring first
thing as I had to wait until it stopped raining in the early afternoon. Again,
more soft tissue work. Warm-ups felt good. Knees didn’t ache today on this stuff
nearly as much but still wearing compression socks and planning on the copper
knee sleeves for the real workout. First thing was keg toss. I had a setup at
home from years ago when I was training this. It has two heights; 15’7” and 10’7”.
It relies on my yoke to support it. Contest height is 12’ but I’d need to
elevate the yoke to do that and I had a setup but I figured that this would be
wasted effort. And possibly dangerous, especially if done solo. Hard enough to
get the thing setup as it is. Going to leave it in the backyard with a tarp
over it for now as I’ll be using it weekly for this prep as long as the contest
is happening. Set down a rubber stall mat so that I wasn’t on grass. I also
wore gloves as I knew that this would get muddy and wet quick with the grass
and wet ground. I figured that I’d just try and toss the keg over the top
target if I can as I’d definitely be going over the lower target. I never had
actually weighed my half keg. I had thought it might be between 27-33lbs. Turns
out it is 29lbs. It felt good, easily clearing the top. I’d been hit or miss
sometimes on these. I’d say close to 18’. I figure this will be a good warm-up
and get some idea of what I can do with the lightest keg in the series (or
around that). So the next part was the heavy keg. 10 tosses but this time with
EMOM rests so less rest. Felt good. Didn’t feel that tired but I was quite warm
after all this. Didn’t get close to clearing the top rung but I think I was
close to hitting it at the start. Definitely feel all of these would clear the
12’ height. Except for the ninth toss. I hesitated and the arc was smaller.
Still got the height but barely got over the lower rung. So I rushed and did
the last toss before time was to go as penance. Next up was yoke. As my Pitbull
yoke was being used for the keg toss, I didn’t want to bother with tearing that
down and setting back up so I elected to use the NY Barbell one. The Pitbull
yoke is already not that sturdy when weight gets added but the NY Barbell makes
that one feel solid. Yoke hasn’t been feeling so hot since I came back to it
after injury relapse. Just doesn’t feel strong and fast. Last time my knees
bothered me so much that I had to put on soft knee braces. Weight was going to
be light and the plan is waving the weights and trying to get speed. So I
figured that I might as well use my harder yoke for this kind of work while working
out at home. Especially since I don’t have any records or numbers on this yoke.
I get a baseline and I don’t feel like trash from not matching my previous
numbers. My street is slightly slanted so I felt that the best thing to keep consistency
was to reset the course each time. A bit of rest and a bit of work. Didn’t
really have a good way to film and get the times so I used a PVC pipe. My legs
were still sore from zercher squats and lunges. First two runs 100’. Kind of surprised
I was faster with more weight but I guess I was warming up. Half the distance
for the rest of the runs. I didn’t intend to hit the PVC pipe on that last run
before I did the top weight but it gave me an idea on how to track my time.
Like when they clack the take board in a film to signify the start and to synch
audio for films. So I’d know I crossed the line with the pipe was hit. The
start on this is much harder due to the wobble and shake and then I can build
up speed. My lower back was feeling so tight today. I was consistent and got my
best time of the day on the last set. Definitely attracted a crowd from
neighbors out walking or driving with the yoke. Inside my garage for sandbag
work. I have 3 sandbags to work with here; 110lbs that is more like a medicine
ball with all the duct tape, 210lbs that is leaking sand and is floppy as hell
and the 269lbs one. Idea today was to warm-up with plate rows and then max rep
set with the 210lbs bag. I elected to just do a set with the 110lbs bag to
warm-up and go into it with the 210lbs bag. I figured that I could get like
close to 40 reps since I did 24 with 250lbs. But nope. This felt tough. I
started at a good clip but I was feeling tired fast. Not even close to my goal
before I switched to using my wrists. I think that the week off from training
coupled with not doing my higher rep back stuff maybe contributed to this. And
not doing really any cardio. I was breathing heavy. Well trying to not breathe
in the sand. Managed to rest pause my way over 31 reps. Last thing for the
session for today was medley work. This took a bit of setup. Many parts to the
medley for the show. The contest is a keg carry, v-8 engine carry and mouser
block carry into a chain drag. Everything besides the engine are heavy but all
for short distances (30’). The original plan was to setup things and do three
sets but this was with access to everything and being able to go super light
for a first set. Changed to just doing two sets and only two implements and
then a drag. But since I was able to get my stuff, I could do the full run so
back to that and two sets of it. My back was really stiff and honestly, I wasn’t
so sure how good my fitness would be since I’ve not really done any front
carries and only recently started to try and move fast on the yoke and farmer’s
walk. I had a light keg and a heavy keg so that made sense there. I used my husafell
stone for the engine block and kept it the same weight as it already is
slightly heavier than the engine. Mouser Block worked out great as putting in
my 25’s for the first set and then all the 10’s with those for the last set
matched what weights I wanted almost perfectly. The drag was tricky. The tip I
was given to make this like a chain drag was to have the gripping handle be a
kettlebell and then have a pair of 25’s along the rope connecting to the sled.
I ended up using about 130lbs less than I was planning here as it was a bit
tougher than I thought it would be. I used the 45’s instead as they had hand
holds to have the rope go through. The first set, I did with my gloves I wore
for keg toss. I practiced seeing if I could pick up everything before I went.
Barely controlled the drops here as I had crash pads and I had seen how this
was judged last year so this was appropriate. I need to get faster. Maybe my
knees are sucky or my back was too stiff. Took my time resetting things. Had to
switch out stuff, add weights, etc;. Managed to have my father film the last
set. Didn’t bother to see if I could pick things up, just had to do it and
trust it. No gloves this set as I felt they made it harder to pick up the block
and hold on. I kind of knew that this wouldn’t be a great run as I didn’t feel
like I’d be able to get the keg up as high as usual for this weight and I was
just trying to finish. It will get better. This is a start. Didn’t get the keg
up high and just went. Husafell was ok. Mouser block I hesitated as I was
worried it would flip and I didn’t have a great grip on it. Drag went ok, just
a bit slow to start. I was breathing heavy by the end. I knew I’d need to relax
and recover as well as take some ibuprofen as my hands and wrists were sore
from the block. Schedule going to probably be off for a little with everything.
Exhausting work putting that all away. Survived first week of the home gym.
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