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
29x1/54x1
NY Barbell Yoke
200x100’ in 11.41 seconds
300x100’ in 12.10 seconds
400x50’ in 7.61 seconds
500x50’ in 10.05 seconds
570x50’ in 10.89 seconds
570x50’ in 10.87 seconds
570x50’ in 9.73 seconds
Sandbag Rows
110x12
210x40
Medley (Keg Carry/Husafell Carry/Mouser Block/Chain-Sled Drag)
215x30’/239x30’/222x30’/380x30’ in 44.70 seconds
296x30’/239x30’/304x30’/570x30’ in 51.34 seconds
Stretching
Comments: Things got a bit compressed time wise. Found out early afternoon Saturday that I’d need to be 2.5hrs early for work Monday. So that meant going to bed early Saturday so I could wake up early Sunday to get training done and get to bed super early. Definitely let recovery stuff like soft tissue work go by the wayside. Warm-ups felt good. Knees ached so I knew I was going to need to wear the copper knee sleeves. The one is so worn and blown out that I ended up using the forearm one on my one leg to keep from having stuff slide. I did wait until I was ready to lift to do this. Keg toss to start things off. I didn’t feel like I had the usual oomph on these. My third toss I got good height but the arc was too tight and it came back down on the cross bar and popped the top half of the setup off. Just tossed again and then reset the setup for the heavy keg. I had thought maybe that this would be better considering how I was getting some good height with the 50lbs sandbag. Nope, about the same. Consistent. I guess the extra 4lbs is noticeable. My left hand when gripping stuff at the start ached. Still feeling the bad hold on the block two weeks ago. I decided that for the last of the EMOM sets, I was going to do the light and heavy keg. Get an idea of moving between kegs and what kind of power is left. I had meant to clear the top rung with the light keg by my trajectory was long. That’s fine as it easily cleared 12’. I actually got launched forward a bit and kind of staggered going for the heavy keg. I got settled and did. I feel like that will be something I’ll need to work on if things are a go for this show (I hope they are). Next up was yoke. Using the janky yoke again. Yoke hasn’t been fun for me. Just feels heavy and slow after 300lbs or so. Tried to do all the runs uphill to get consistency and timing. The longer runs, I was definitely getting above the PVC pipe marker. I will say that my lower back didn’t feel like it was cramping up like last time I did yoke. Felt relatively healthy. My legs, hips and glutes weren’t feeling DOMS either. Yoke took a long time with resetting stuff. First two runs 100’ and 50’ for the rest of it. 50lbs more than last time for the top sets. Wore my mask just to be on the safe side out in the stress because people tend to get close and there were a lot of people out for Easter. I knew I was slow when I went for 500lbs. My right knee cracked a bit and I was just feeling crushed. Like, this felt 300lbs heavier. Over 10 seconds woof. No pain or aches with the first two top sets but again, over 10 seconds. Not sure what I did to get things to feel better for the last set but that was sub 10 seconds. Still felt like garbage and slow. I got to build up a bit of tension and kept short breathes or hold to keep this yoke steady. Maybe it’s just in my head as fairly close to my farmer’s walk times. Inside my garage for sandbag work. Sandbag rows again. I was advised to try and get it more compact as it was becoming a fingertip row with the sand escaping. Managed to do that with some effort. I figured it was a good idea to wear my mask here too. Because of the sand and dust from this thing. As I thought would happen, I got better at these. I was kind of hoping that I would just stop and my arms and upper back would get too tired to do the motion. It was more staying bent over for so long and my legs and lower back. And my breathing haha. I just stopped at 40 reps after getting a couple second winds. I really hope I can use my heavier bag next time. This was a lot of reps haha. Last thing for the session for today was medley work. This took a bit of setup but not nearly as long as last time as I knew what to do and expect. The carrying parts were going to remain the same from last time for both sets but I’d be trying to increase the drag weights to get them up to par with contest weight. I figured that I’d also be faster this time around after some familiarity with them again. No gloves this time as I felt they hampered me. I did put the soft knee braces on my arms to protect them from getting contact bruises. I had a large one on my left arm that has finally faded now. I was worried they’d get in the way. Thankfully they did not. They worked great. Also realized that I had misloaded the drag by 10lbs lighter than what I thought it was last time. So added 40lbs to the drag. Managed to just get under .10 of a second on that set. The heavy set, I definitely improved on the keg as I was able to pick it up higher and hold off my legs. Block I messed up again and went for the top grips instead of the bottom grips. I need to get confident in picking this up and getting that grip so I can move faster as I’m just under the time limit as it stands. Drag went well, felt like the same weight as last time despite adding 70lbs. Definitely doing +600lbs next time. Hopefully I can recover and deal with the crazy schedule that is coming up.
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