Mobility Prep
NY Barbell Yoke
180x50’ in 5.48 seconds
270x50’ in 5.93 seconds
360x50’ in 6.38 seconds
450x50’ in 7.25 seconds
510x50’ in 7.50 seconds
510x50’ in 7.07 seconds
510x50’ in 7.23 seconds
Sandbag Rows
110x5
210x5
Sandbag Carry/Prowler Drag Medleys
215x50’ (keg)/210x50’/285x50’ in 35.77 seconds
210x50’/269x50’/465x50’ in 44.08 seconds
Stretching
Comments: I feel lost. I’m a lot of different emotions
and I have been for weeks now. Confused and not sure where to go. I did finally
have a restful and recuperative sleep. I’ve had maybe two nights this month so
far. And I say restful without having to resort to a muscle relaxer. I haven’t
been using them as that is not a good thing to be doing period. So good sleep
and that meant I pretty much slept until noon. My traps and lats on the left
side have been very sore from the axle rdls. Kind of expected. Legs felt sore
too. Plan was to do some foam rolling for my upper back and then train. But I
waited too long letting breakfast digest that it started raining. It did sound
like it would let up in a few hours and I could train so I took the time to get
another meal and then do the foam rolling. Turns out the rain stopped a lot
sooner than expected. I wasn’t going terribly heavy so I should be ok with
feeling sore and having food in me. It was going to be lower temperature but
muggy as anything. Walking and warm-up. Had scrubbed my iPod of songs that
might trigger something to make me upset. I missed at least one but it didn’t
get me like I thought it would. Yoke to start off the day. Speed day. Granted,
I always try to move as fast as possible on everything when it comes to
training. The only instructions had been work up to 60% of my 50’ max for three
sets. Now, I didn’t take that as my all-time no drop PR as this yoke I have at
my disposal right now is janky and wobbly and feels harder than the yoke I set
it on. So I just kind of took how I felt last time I did yoke and just
extrapolated how much more I could’ve done without a drop. So about 90lbs off
my all-time best of 940lbs with 850lbs. So this would be working sets with
510lbs. I didn’t want to do 50lbs jumps this time. I figured that 90lbs jumps
would go faster and with what I had planned and I’d have a chance to use
lighter weight to start and build up to top speed. Trying to work on getting
things to be better every time. So since this was speed training and not heavy,
I wanted to do this like I have been doing with the farmer’s walk and have it
all be uphill gradient. So that meant resetting the course after each run. Give
me plenty of rest. I’m still playing around with the best approach to the pick
and start. But it seems to change depending on the weight. Almost like a leg
press when it is under 400lbs but then when it gets heavier that I don’t lift
it right away, I can press into it and rock under to get the hips and go that
way. Also trying to use the forward momentum and get really short choppy steps
to start and then get into normal strides. Been doing this sport since 2008 and
still finding new things to try with the basics. The 90lbs jumps seemed ok
until I got to 450lbs as I felt a dramatic slowdown. That was when I felt the
press up method didn’t go so well. The hip rock seems to give a little stretch
relax. I didn’t feel comfortable with trying to rock under until my second
working set. Second set was my fastest. Into the garage after that for sandbag
rows. I took a bit of break here as the intensity of the sandbag rows was
dropped considerably as the idea was more just a prep for the medley work. So I
got some fluids in me and got things setup for the medley and then did the
rows. My copper arm sleeve (which is really just a forearm sleeve) was not
clean so I put the knee sleeves on my arms. My arms weren’t bothering me but I
figured best to have them at the ready, especially with the medley. Rows were
easy. Medley work after that. Unlike before, just two sets and the first set
was to be lighter with the carry portion. I was advised that it was ok to use
my light keg instead of another sandbag. Another reason to wear the copper
sleeves to cut down on bruising. The second set was going to be the key thing
here. Breathing was a little off (been a few months since I did a keg carry)
but I felt like I was moving very fast on everything. The second set was the
oops set. See, not being told set weights but the idea here was to do something
70-80% of what a proposed contest event would be like. The event is very heavy
sandbags into a sled drag. The drag would be on a flat surface, I don’t have
that. So ideally, I had meant for this set to be the same as what I did as my
second set last time I did these. The first part of it I was flying. Then I
biffed the pickup of the heavier sandbag. Slipped on me and I ended up just bear-hugging
it up off the ground which did put some stress on the right biceps that I didn’t
want or mean to do. This also had it a bit lower on my body so I was moving
slower. This tends to make the drag harder when you impede this part. The drag
started ok but it got difficult quick and I felt like my legs were moving in
slow motion. I was out of breathe and gasping. Ugh. Afterwards, I realized I
had made the drag portion 40lbs heavier than I meant to do. Still a decent time
with the drop. But I need to get better. I will probably need to get new
sandbags as the tape and leaks are becoming a liability. It took quite some
time to cool off before I could stretch.
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