Mobility Prep
NY Barbell Yoke
300x50’ in 6.26 seconds
350x50’ in 6.08 seconds
400x50’ in 6.64 seconds
450x50’ in 6.75 seconds
500x50’ in 7.67 seconds
550x50’ in 7.80 seconds
600x50’ in 8.96 seconds
650x50’ in 8.84 seconds
700x50’ in 10.77 seconds
Sandbag Rows
110x10
210x5
269x5
Sandbag Carry/Prowler Drag Medleys
210x50’/269x50’/285x50’ in 57.46 seconds
210x50’/269x50’/375x50’ in 47.95 seconds
210x50’/269x50’/515x50’ in 51.17 seconds
Stretching
Comments: I slept a lot. Maybe not enough. But still a lot.
Hard to say if sleeping in late means I stay up late so that I can sleep. Right
shoulder has been twitching since Thursday session. Right biceps feels sore but
I’m thinking it is tendonitis. Knees were achy. Sleeping in might not have been
the best thing for today with the weather being as it was. Scattered thunder
showers. Lot of rain the day before and I had to keep an eye on the weather to
see when it would stop to do stuff outside. Obviously for a walk, I need a much
smaller window. With training, it is about 2 hrs minimum. My father came over
with about 300lbs of sand for filling the heavier sandbags. I was debating
doing that after training. Nice little warm-up unloading those into the garage.
My knees were stiff and thankfully they felt less stiff after the brief walk
around the block and warm-ups. Yoke to start off the day. Same progression as
last time. 50’ runs going up 50lbs a set aiming for 50lbs more than last time
(well at least 20lbs but I’m doing 50lbs for as long as I can push it). So top
set for the day was a planned 700lbs. For whatever reason, I’m not quite ready
when it comes to the first set and I think I figured out some of it. Hard to go
from 0 to 100 I guess. I did some casual pace stuff with my empty yoke and did three
empty sprints to get the hamstrings and knees ready. My pick doesn’t always
feel like it clicks on the janky yoke. On the second set, I just felt like the
pick was slow and garbage and actually set it down and walked away to try
again. I’m realizing that I’m too far forward and setting right under isn’t
allowing for the yoke to move with me to keep it from being off balance. I have
to move my feet a little further back. Once I got that, the pick felt
effortless and I was up and going. Everything up to 550lbs was faster than last
time. That is not to say the fastest ever this training. 500lbs was faster two
sessions prior but again, talking less than half a second really. Most
improvements are about tenths of a second really at these lighter weights. I
didn’t feel like stuff was much slower when it came to everything after 550lbs.
600lbs is almost a second slower than it was about a month ago. The yoke does
seem to get a “twisting motion” in the feet at about 600lbs that could be
making things tougher. But I have to remember I was also using 90lbs less on
the deadlifts earlier in the week. Strength is tough to build. And each time
through, the top weight has felt like a top weight to me for yoke. That the
next jump could be the danger one. Yoke has been a bit frustrating for some
time now but it is progressing. Storm conditions were picking up on the last
set. Wind knocked my phone over and I had to readjust. 700lbs felt darn heavy
and noticeably slow. I have done a lot heavier before. Hundreds of pounds more.
But I have to remember that it hasn’t been a straight line. Back injuries have
kind of been a reset button. It has been almost exactly 10 months since I last
had this kind of weight on my back for yoke and I was about half a second
faster this time. Hell, I was going slower with 130lbs less 2.5 months ago. I’m
on the right track. It was not looking pretty out so it was a rush to get all
the metal back inside my garage before it rained. I did it just in time so that
was a bit exhausting. I kind of hunkered in the garage and tried to check
weather on the web to see how long it was expected. It looked like it would be
90 minutes or so and I didn’t want to wait another day to finish up. So I kind
of took my time with the sandbag rows. These were to warm-up for the last bit
anyways. I forgot to film the first set and was debating doing it again as there
was a possibility that I would have to wait over an hour to finish up the
workout. I had on the copper sleeve for my arm and both knees today. No real
issues with the sandbag rows for the right biceps at the start. Maybe a rep on
the light bag where I got lax with holding it right. The 210lbs bag is so
floppy even after getting it tight. I had to go and add a lot of gorilla tape
to both of the bigger bags to keep spillage to a minimum. I think that because
the heavier bag is more compact that I don’t have issues with getting a grip
for the first rep. I was still deliberate between sets but I could see that the
rain was clearing up. I would have to take a gamble that it wasn’t coming back
by the time I finished up things. So this is where the rest of the workout
deviates from last time I did yoke and sandbags. The last bit was combining
sandbag carries and prowler drags into a medley. The one contest I was
interested in mid-December is probably not an option but this was one of the
events. This is still good training and something lacking as front carries can
be a problem with the disc issues. So the plan here was to do three sets. I set
it up like the contest would be so that I’d have to run back for the second
sandbag and I’d be right at the sled for the last leg. Would require me to
sprint and also to work on the short step transitions. Downhill with the
sandbags and uphill with the sled. Plan was same sandbag weight for all sets
and add weight to the sled to increase difficult. First set easy and last set
hard. I figured I had this figured out from the sled drags and that I’ve gotten
better at them. Nope. My knees ached big time just bending over the sandbag to
start. 210lbs is nothing. Come back to the 269lbs and I mess up. I struggle and
miss it and eventually settle for awkward side pick up and lap and a low carry.
This was exhausting and costly. The light sled felt tough as hell after that. I
was gasping and out of breath after that. Almost a minute to finish. Ugh. And
that was to be the easiest run. So instead of going for the more aggressive
planned jumps on the sled, I just went up 90lbs and hoped that I did better on
the second sandbag so that I could figure out if that was making the sled
harder. Much better this time and ended up being almost 10 seconds faster. I
felt confident that time to go for a bigger jump on the last set as I figured
that I’d be good if I got everything leading up to the sled like last time.
Managed to improve on the transitions and make it so that I got the heavier
sandbag up in one pop and run. The sled weight was about 50lbs less than what
the slow crawl would be. I checked the breakdown of things to see where
improvement was made. Biggest was the heavy sandbag as I knocked over 7 seconds
off that from the first to last set by not screwing it up haha. But I was
moving two seconds faster on the carry with it from start to finish as well. I
think I’ll be better prepared next time. Right biceps was not a fan of the
sandbag stuff. Body was worn and achy after all of this running. Stretched and
got dinner ready.
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