5 Minute Walk (.25 miles)
Mobility Prep
Titan Fitness Farmer’s Walk
95x50’ in 5.72 seconds
135x50’ in 6.18 seconds
175x50’ in 6.45 seconds
210x50’ in 7.45 seconds
210x50’ in 6.76 seconds
210x50’ in 7.00 seconds
Sandbag Rows (long ways)
175x5
225x5
Sandbag Loads (62”)
175x1
225x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
Stretching
Comments: I had been feeling good last workout but I guess I had to put a stop to that. I have some things I still need to be resolving and working on. After training, I accidentally made myself sad thinking about how things were and exacerbated that by listening to sad songs before going to bed. That bought of sadness definitely cleared out my sinuses haha. I stayed up late Friday for no real reason other than I could. I think I was just behind on what I was planning to do by like 4hrs. Despite that, I didn’t sleep forever like I usually do. Wasn’t even noon when I woke up. I was bit paranoid that it was going to rain from the look of the clouds. But it didn’t. It was just moderately cool today. Warm-ups felt pretty good. Lower back was a little tender from deadlifting but it wasn’t like it was two weeks ago where it felt unpleasant. This just felt like I had done work and felt okay as I did movements. Warm-up prep is going to change starting next week with the new block. Will be interesting to see how that goes. So today was farmer’s walk again. Plan being work up to 3 sets of 50’ with 10lbs more per handle than last time. I got a long time until I compete again so the slow burn is fine. My hope this time around was to get a run under 7 seconds as I feel I had that in me last time but familiarization and adaptation this time could result in that this week. Again, I do like that these are at a set height empty rather than relying on plates to elevate so I can do some empty walks with them to warm-up. I definitely need that these days, especially with whatever I did to my right knee last week setting up deadlifts. I could feel that I didn’t want to go crazy on the speed with hesitancy in the knee and I’d have to work up to it. So rather than 50lbs jumps this time, I figured I’d benefit from smaller jumps to get an extra set of a run in before the top weights. For most of this, I couldn’t hear myself think as my neighbor across the street and my neighbor to the left of my house were both mowing their lawns at the same time. It made me a bit irritable as I worried that I’d get a “complaint” for making too much noise from dropping the weights in the street, despite the fact the mowing is more noise pollution then I could ever hope to make. Hell, I could barely hear my music playing from the speaker in my garage. But I guess it is good that my elderly neighbors are still able to do household chores like that unassisted. I think my desire to not make a loud clang resulted in me not going fast through to the finish line as I knew from last time that dropping them was bad. I have to slow down for the set down to not crush my feet or hit my ankles and doing so abruptly puts a lot of pressure on the knees. I knew that I needed to not do that on the heavy sets. Well not that heavy, but the top sets of the day. The first run with 210lbs did feel heavier than I would’ve liked. It is a bit difficult to get the times like with yoke since the feet are so much closer to the ground compared to how high up the handles are when I’m moving. The second set I knew was a good run. I felt that was close to 7 seconds but wouldn’t know until I checked. The final set also felt good but I figured it was slower than my second but faster than my first. So goal achieved with getting a run under 7 seconds this time. Loaded everything up on to the hand truck and pulled it into the garage. Put everything away to then finish up with sandbags for the remainder of the workout. Start things off with sandbag rows. Gripping them how I would for the loading style again. I knew that I couldn’t be disrespectful like last time. Last time my biceps were bothering me and my lower back was grumpy. I treated these as an actual exercise and not a warm up lift. Things went a million percent better. I actually forgot to put on the copper sleeves for my arms on the first set. Good control. I had the system figured out a bit better this time to get everything ready for the sandbag loads. Probably helped it wasn’t super-hot and humid today. I didn’t really have any biceps issues on the warm-up bags but I did have a twinge in my right knee lapping the first bag so I kind of rushed that one. But knee was ok. Just was a moment of brief not feeling good. Going to try and ice them twice today after training. So then time to do the working sets. 275lbs again for EMOM but this time doing 2 more singles. Not a big deal. This will get to be challenging soon I'm sure but right now it is a slow and smart burn to get back to proficiency and not being all worn. Now I set my timer so that I can go on the beeps and put an extra set in so that I can get it without having a delay hitting the timer to start on the first one. This almost backfired as I was having issues getting my soft belt setup on. This was easy stuff really. I do feel I wasn’t getting quite the clearance I was last time. This could be because I did heavier stuff before or I knew I had two extra sets. I did feel like on some sets it wasn’t so much extend and over like say my stone of steel stuff but some I was literally just throwing it off my chest because I was away from the bar. Maybe I setup a little further away because the long way grip makes me a little claustrophobic of the feet of the yoke. I was noticing my right biceps a bit more this time around but that could be because it wasn’t as stressed from the stuff before like last time. Just got to keep an eye on this stuff but not let it eat away at my confidence and sanity. I got enough of that from other things this year haha.
Mobility Prep
Titan Fitness Farmer’s Walk
95x50’ in 5.72 seconds
135x50’ in 6.18 seconds
175x50’ in 6.45 seconds
210x50’ in 7.45 seconds
210x50’ in 6.76 seconds
210x50’ in 7.00 seconds
Sandbag Rows (long ways)
175x5
225x5
Sandbag Loads (62”)
175x1
225x1
275x1
275x1
275x1
275x1
275x1
275x1
275x1
Stretching
Comments: I had been feeling good last workout but I guess I had to put a stop to that. I have some things I still need to be resolving and working on. After training, I accidentally made myself sad thinking about how things were and exacerbated that by listening to sad songs before going to bed. That bought of sadness definitely cleared out my sinuses haha. I stayed up late Friday for no real reason other than I could. I think I was just behind on what I was planning to do by like 4hrs. Despite that, I didn’t sleep forever like I usually do. Wasn’t even noon when I woke up. I was bit paranoid that it was going to rain from the look of the clouds. But it didn’t. It was just moderately cool today. Warm-ups felt pretty good. Lower back was a little tender from deadlifting but it wasn’t like it was two weeks ago where it felt unpleasant. This just felt like I had done work and felt okay as I did movements. Warm-up prep is going to change starting next week with the new block. Will be interesting to see how that goes. So today was farmer’s walk again. Plan being work up to 3 sets of 50’ with 10lbs more per handle than last time. I got a long time until I compete again so the slow burn is fine. My hope this time around was to get a run under 7 seconds as I feel I had that in me last time but familiarization and adaptation this time could result in that this week. Again, I do like that these are at a set height empty rather than relying on plates to elevate so I can do some empty walks with them to warm-up. I definitely need that these days, especially with whatever I did to my right knee last week setting up deadlifts. I could feel that I didn’t want to go crazy on the speed with hesitancy in the knee and I’d have to work up to it. So rather than 50lbs jumps this time, I figured I’d benefit from smaller jumps to get an extra set of a run in before the top weights. For most of this, I couldn’t hear myself think as my neighbor across the street and my neighbor to the left of my house were both mowing their lawns at the same time. It made me a bit irritable as I worried that I’d get a “complaint” for making too much noise from dropping the weights in the street, despite the fact the mowing is more noise pollution then I could ever hope to make. Hell, I could barely hear my music playing from the speaker in my garage. But I guess it is good that my elderly neighbors are still able to do household chores like that unassisted. I think my desire to not make a loud clang resulted in me not going fast through to the finish line as I knew from last time that dropping them was bad. I have to slow down for the set down to not crush my feet or hit my ankles and doing so abruptly puts a lot of pressure on the knees. I knew that I needed to not do that on the heavy sets. Well not that heavy, but the top sets of the day. The first run with 210lbs did feel heavier than I would’ve liked. It is a bit difficult to get the times like with yoke since the feet are so much closer to the ground compared to how high up the handles are when I’m moving. The second set I knew was a good run. I felt that was close to 7 seconds but wouldn’t know until I checked. The final set also felt good but I figured it was slower than my second but faster than my first. So goal achieved with getting a run under 7 seconds this time. Loaded everything up on to the hand truck and pulled it into the garage. Put everything away to then finish up with sandbags for the remainder of the workout. Start things off with sandbag rows. Gripping them how I would for the loading style again. I knew that I couldn’t be disrespectful like last time. Last time my biceps were bothering me and my lower back was grumpy. I treated these as an actual exercise and not a warm up lift. Things went a million percent better. I actually forgot to put on the copper sleeves for my arms on the first set. Good control. I had the system figured out a bit better this time to get everything ready for the sandbag loads. Probably helped it wasn’t super-hot and humid today. I didn’t really have any biceps issues on the warm-up bags but I did have a twinge in my right knee lapping the first bag so I kind of rushed that one. But knee was ok. Just was a moment of brief not feeling good. Going to try and ice them twice today after training. So then time to do the working sets. 275lbs again for EMOM but this time doing 2 more singles. Not a big deal. This will get to be challenging soon I'm sure but right now it is a slow and smart burn to get back to proficiency and not being all worn. Now I set my timer so that I can go on the beeps and put an extra set in so that I can get it without having a delay hitting the timer to start on the first one. This almost backfired as I was having issues getting my soft belt setup on. This was easy stuff really. I do feel I wasn’t getting quite the clearance I was last time. This could be because I did heavier stuff before or I knew I had two extra sets. I did feel like on some sets it wasn’t so much extend and over like say my stone of steel stuff but some I was literally just throwing it off my chest because I was away from the bar. Maybe I setup a little further away because the long way grip makes me a little claustrophobic of the feet of the yoke. I was noticing my right biceps a bit more this time around but that could be because it wasn’t as stressed from the stuff before like last time. Just got to keep an eye on this stuff but not let it eat away at my confidence and sanity. I got enough of that from other things this year haha.
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