Mobility Prep
NY Barbell Yoke
300x50’ in 6.53 seconds
350x50’ in 6.20 seconds
400x50’ in 6.69 seconds
450x50’ in 6.84 seconds
500x50’ in 7.34 seconds
550x50’ in 8.05 seconds
600x50’ in 8.05 seconds
Sandbag Rows
110x5
210x5
Sandbag Loads (62”)
210x5
Sandbag Bearhug Carries
210x200’ in 37.42 seconds
Prowler Drags
325x100’ in 35.18 seconds
415x100’ in 39.59 seconds
505x100’ in 49.13 seconds
Stretching
Comments: Wasn’t sure what I was going to be doing when I
woke up. Weather had that there was to be thunder storm in the afternoon. It
was either train today and risk getting stuck in a thunder storm or take the
day and train when there was no risk. Well seeing as how I really don’t want to
mess with my schedule to make sure I can do the things I want to do, I went
with do the training today. Not really getting any pain with the back but
pressure is causing issues of tightness and numbness in the leg. I ended up
doing about 10-20 minutes of foam rolling before I got ready to go and train.
Usual warm-up stuff today. It was muggy. I was already working up a sweat
before even getting to the lifting stuff. So today to start things off was yoke.
Using the janky yoke again. As I’ve mentioned, it hasn’t been a fun one for me
as of late. So I wasn’t expecting much. It does seem that not having your knees
hurt helps a good deal as this felt fine. My right biceps was tight and crampy
doing these from pulling in the uprights. I didn’t bother with resetting things
as I was to keep working up in weight, doing 50’ run and resetting was going to
take way too long. Didn’t seem to matter too much as far as times. My dad
bought me discs to use rather than my PVC pipes for marking the start and end.
Plan was to work up to a good set of 50’. Whatever felt safe but no more than
600lbs. My nephew was visiting and he commented I looked like I had gotten out
of shower with how sweaty I was. He’s into superheroes (well I guess Star Wars
now and maybe moving to Godzilla) so I’ve done some videos for at home stuff
dressed as Batman so I put on my Batman mask for the last run so I’d have a
video to send him later. I did not expect to match my time going uphill with
50lbs more from the last set. Yoke felt good but that was a good and smart
place to stop for the day. My times were much better speed wise. Closer to what
I’d do with a sturdy yoke on turf. The next part of the workout was sandbags.
Plan being warm-up with rows, do some loads and then a carry. I don’t have a
lot of sandbag options at home right now so I had to ask what I should use as
my “medium bag” at this time. I was very leery about my right biceps. I could
feel it pulling when I grabbed the light sandbag for rows and I had to put it
down and regrip it. Been away from it for a bit and the next set felt heavy. It
is one of those exercises that drops off fast if I don’t do it. But it comes
back fast. Feeling the biceps like that isn’t a confidence builder. For the
loads, I just used the yoke I had setup. The sandbag was light enough that
going for 62” wasn’t a struggle. Only was to do 5 reps of this today. More to
make sure my body was ok in the back to handle it. This is not an ideal bag for
loads as it leaks. This was easy but I took my time as I could feel my biceps
getting pulled on the right side at points. I was worried that each time I went
to lift it might be the last time for a while. It’s the same biceps thing from
years ago that I pulled in training. Just seems to be always present despite
lifting heavier and heavier things. It is annoying. Not sure if this is
something where I’ll just not be thinking about it or if eventually the muscle
tears. Maybe it’s in my head? Anyways, the next thing was bear hug carry. Same
sandbag and carry it for 200’. I figured a straight shot rather than deal with
turns right now. I wasn’t thinking it was going to be as easy as it ended up
being. I didn’t really go that fast but I still got the time off of it.
Probably had another 100’ or more in me no problem. This thankfully didn’t
bother my right biceps any. Last time was dragging. My options had been drag a
car for 60 seconds or do three sets of sled drag. There isn’t consistency with
the vehicle drags and I figured that trying to do a set course and finish it
under a time limit was probably better for me as I tend to move slow in the
backwards drag. Plan was medium weight. I don’t really push this one that much
as usually it is for conditioning and part of medley work. I figured I’d do my
top set as the most weight I’ve tried with my setup as I’ve done 500lbs for
more distance before. Only issue I had was that the ropes dug into my hands and
the manhole cover at the end I kept getting stuck on. It wasn’t that bad with
the first two runs but the last run it stopped me and I had to restart to
finish. My knees were sore from that last set. I’m hoping that I didn’t get too
much son with my tank top and being inside for months haha. A bit of stretching
before having to clean up and spend time with family.
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