Mobility Prep
NY Barbell Yoke
300x50’ in 6.33 seconds
350x50’ in 5.90 seconds
400x50’ in 6.74 seconds
450x50’ in 6.46 seconds
500x50’ in 7.43 seconds
550x50’ in 7.86 seconds
600x50’ in 8.64 seconds
650x50’ in 9.16 seconds
700x50’ in 10.27 seconds
770x50’ in 11.69 seconds
Sandbag Rows
110x10
210x5
269x5
Sandbag Carry/Prowler Drag Medleys
210x50’/269x50’/285x50’ in 37.16 seconds
210x50’/269x50’/425x50’ in 41.61 seconds
210x50’/269x50’/565x50’ in 49.02 seconds
Stretching
Comments: Everything aches. Went camping for the first
time in at least a decade I think. One of the hottest days this year. So no
real walking Friday or Saturday. Just kind of vegged out when I got back
Saturday for the rest of day. Hoping a night of sleeping in my own bed would
have me feeling less achy. I thought I had slept the day away but I actually
woke up at a reasonable hour for training. Iced my knees when I woke up for
breakfast. Plan had been to do foam rolling like an hour before I started
training but I kind of spaced out a bit and ended up rushing and doing it right
before training. It felt hot outside. I didn’t realize how hot it was until
after I finished training for the day though. Have three fans going in the
garage now haha. Body felt okay after warm-ups. Yoke to start off the day as
has been the case. 50’ runs going up 50lbs each run. So aim was 50lbs more than
last time. Now the plan with moving events is changing as well as the deadlift stuff
after this next set of 2 weeks (including this one) where it will be lighter,
speed sessions and heavier sessions. This workout would be a heavier session.
So I was tempted to stray a little. I did casual empty walk with yoke from the
garage to the bottom of the street for the start and did empty sprints. I didn’t
go 0-100 on the first one. I was trying to break into things a bit. All my
copper sleeves were in the wash. As is usually the case, my 300lbs run was
slow. The even sets ended up being faster with 350lbs being under 6 seconds and
450lbs being faster than 400lbs too. 500lbs and above the weight added got me
going slower each set. I was curious to see how things would go on these. Not
my fastest times on these heavier sets. Some were faster than last time and
others weren’t. 700lbs didn’t feel as heavy this time. About a half second
faster today. This was where I deviated. See, with the yoke workouts going
forward, I’m only really supposed to go up 20lbs a session with the heavy
workout and with that math (once a month), I wouldn’t be hitting 800lbs within
the online qualifier period of 8/31/20. Now am I going to be doing SC Nats? Not
sure. Alabama looks like a not good idea with how COVID-19 is happening. But
who knows what will happen in 3.5 months? I guess I’d rather have the option
there. So pretty much depending on how 700lbs felt would determine if I went a
little heavier. So I did. It felt heavy but I feel it moved ok. I feel that
yoke one that takes months to get back to form for me, especially when I go off
it a bit as it is just so brutal. Into the garage after that for sandbag rows.
I was taking my time with the heat. But also with trying to space things out a
bit. See, last time, I had rain and a period where I was stuck in the garage.
This time, I wanted to get the medley setup so that I could get to that quicker
after doing sandbag stuff. I had to tape up the light bag as it had a tear in
it first. Right biceps had been achy but no issues on the first one. Second bag
is all floppy. Even though I tightened it up, it still is a flopper. I had to
row shrug it a bit to get a good spot. I’m realizing that these are warm-ups
for the medley but the pick stuff I like to have a secure grip on these. Slips
are where the pain comes. I kind of had it in my fingers for most of the reps.
I missed the first rep with the heavy bag as I had it not balanced. My hands
were really sweaty and I had my hands slip on the last rep and I didn’t really
fight it. No sense risking that. So the sandbag medley and drag. Plan here was
to do the same thing as last time. I had lowered my planned numbers for the
jumps on the drag as it was a disaster of a first set that first time. Took
almost a minute to finish. After I got it without being a slog, I was moving
better so I figured that I’d keep the weight the same that first set as last
time but bump up the other sets by 50lbs to get the feel I want. My hamstrings
tendons were feeling sore on that first run. Felt a little slow on the
transition to grabbing the heavier bag. The drag was super easy. Time improvement
of over 20 seconds. That is more like it haha. I wasn’t quite as winded as I
was last time but I felt like I was moving slow afterwards. Second set I felt
like I bobbled the heavier bag but I still ended up doing better than last time
and this was with 50lbs added to the drag. About 7.5 seconds better. Now I was
really feeling it after that run. I took my time resetting. It already takes
time to reset but I needed the rest. I could feel myself feeling nauseous and
got some water to go with the BCAAs as that just didn’t seem to be enough. I
sat in front of the fans for a few moments before I got myself ready to do this
last run. Heavy drag with 50lbs more added. This time I did bobble the heavy
bag. Each set I felt that went poorly. Now unlike the last time I really mucked
this up, I was able to recover and move much quicker. So even with the drop and
adding 50lbs to last time, this was still over 2 seconds faster than last time.
It took a while to cool down. Turns out it was 96 degrees outside when I was
doing all of this. Maybe hotter. I finally got cool enough to stretch and then
iced my knees later in the evening.
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