Mobility Prep
NY Barbell Yoke
300x50’ in 6.42 seconds
350x50’ in 6.36 seconds
400x50’ in 6.72 seconds
450x50’ in 6.88 seconds
500x50’ in 7.74 seconds
550x50’ in 7.31 seconds
600x50’ in 8.53 seconds
650x50’ in 8.78 seconds
Sandbag Rows
110x5
210x5
269x5
Sandbag Loads (62”)
269x7 (2 misses)
Sandbag Bearhug Carries
269x183’10” in 54.86 seconds
Prowler Drags
345x100’ in 33.88 seconds
435x100’ in 35.63 seconds
525x100’ in 35.76 seconds
Stretching
Comments: So this was day later than planned but life
happens, have to keep moving forward. I woke up at a somewhat reasonable hour
but still trained later in the day. My brother and sister-in-law are moving and
they had been using my house for storage so there was a large moving truck that
had been loaded up the day before. So a good section of the street I usually
use was occupied. My right biceps wasn’t bothering me like it has been the past
few weeks so happy about that. Not sure what that is about. Maybe finally
getting the appropriate rest between stuff? Knees a little stiff. Still have
anxiety stuff going on but it seems to be less than before and that is a win
right there. So got all ready and warmed up. Stuff was moved around in the
garage to make moving stuff out easier. Also so I could fit my car in the
garage. Anyways, on to the training. Yoke again. Using the janky yoke as has
been the case. I honestly don’t feel like moving my heavier yoke from the
backyard that is setup for throws. Last session with this felt pretty good,
despite all the sweating. Not as muggy today but still a good amount of
sweating going on. Plan here being 50’ runs, taking 50lbs jumps. Same as last
time. Aim for at least 20lbs more but no more than 650lbs. 650lbs. So even if
say I stopped at 500lbs last week, I could still aim for 650lbs if feeling good
this week. I wasn’t sure how things would go as like I said, knees were a
little more achy. I did some casual walks with the empty yoke and some empty
sprints to prep. For whatever reason, the pick just felt off today. I wore my
arm sleeve because the yoke was irritating my right biceps last time with
pulling in the yoke. Not a problem this time. Speed was a little slower than
last time on almost every run. I think the biggest variance was like just under
.5 seconds so negligible. My run with 550lbs was very good and 650lbs was
slightly slower than 600lbs but felt better. I’m just glad that these numbers
are better than they were that first time I did these above 500lbs being over
10 seconds. The next part of the workout was sandbags again. Plan being warm-up
with rows, do some loads and then a carry but some changes. I felt like my “medium”
sandbag was too light. Yes, I was leery about my biceps last time but it felt
like I was lifting a trash bag full of kitty litter. I was advised I could go
heavier. So my thought was to do the same weights but if feeling good, then do
the heaviest bag I have made right now (269lbs) and use that as the “medium” bag
for the workout. It actually felt better than the 210lbs bag on the rows. I got
some unexpected rest as the front of the bag opened and spilled sand as I
finished the set. I figured I could do the rest of the workout with it. That
might have been a bit much. I had a little anxiety episode shortly after I did
the rows but got things under control. I didn’t want to lower my yoke height
and the goal was 7-10 reps this time. I had told myself that I’d do no more
than 7 if I went up in weight as it is a big jump. Loading be a bit harder than
just rowing haha. Just gritty and not easy to compress the bag for the load. I’m
a bit out of practice on this. I got three without a miss. Number four I had to
attempt the extension a second time. Number five is where I had a miss and I
just couldn’t get a good hold on it to crush and transfer to the extension. I
kind of just looked at it and was like what now? Took about 45 seconds to
regroup and get back into it. Not quitting, just need to rechew this bite
before I can swallow it. Got it and on to number six. Got that too. Now the unbeknownst
to me, somebody had tried calling me at this point. I don’t get many phone
calls but apparently that call stopped my camera so I don’t have the rest of it
where I missed my first go at a seventh rep and then got it after shoving it
over. Like the lighter bag, it has leaks in it too. Anyways, the next thing was bear hug carry. This
time for max distance. With how light the other sandbag had felt, I felt that
double the distance of 200’ was possible. I figured I could do pretty good with
the 269lbs bag. Maybe that would’ve been the case if I had not spent so much
effort on the sandbag loads. I felt ok at the start but my glutes and hamstrings
just locked up on me. They were cramping and I couldn’t go forward anymore.
Ugh, under 200’. I’m really out of practice on these as I’ve done 100’ more for
two sets with about 20lbs less when I was doing these. But that was a couple
years ago and focuses have changed. But I wasn’t expecting that much of a drop
off. Still put in the work. Last thing being drags. Still got that option to be
one long ass set with a vehicle or do three sets of 100’ with the sled. I
really wanted to do the vehicle option to cut down on time and effort but the
moving truck is taking up space so sled drags again. Course was a bit tougher
with obstacles of tar spots. I learned as I went. What is crazy to me is that
my times were pretty darn close in grouping considering 20lbs more each set
from last time and I was going up 90lbs a set. I was trying to dodge the tar
spots to keep from getting stuck. I was a bit more motivated with the last set
I think since it was the last one and I had neighbors watching me as I was
doing it. Kind of filthy after this workout. I just hope that I can be ready to
train after a day rest to get back on schedule with things.
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