5 Minute Walk (.25 miles)
Mobility Prep
Titan Fitness Farmer’s Walk
100x50’ in 5.40 seconds
140x50’ in 6.04 seconds
190x50’ in 6.54 seconds
230x50’ in 7.84 seconds
230x50’ in 7.08 seconds
Mobility Prep
Titan Fitness Farmer’s Walk
100x50’ in 5.40 seconds
140x50’ in 6.04 seconds
190x50’ in 6.54 seconds
230x50’ in 7.84 seconds
230x50’ in 7.08 seconds
Sandbag Rows (long ways)
175x8
225x8
Sandbag Loads (62”)
225x2
275x2
275x2
275x2
275x2
275x2
175x8
225x8
Sandbag Loads (62”)
225x2
275x2
275x2
275x2
275x2
275x2
Stretching
Comments: Well the allergies continued into Friday. I eventually had to take Dayquil to get stuff to knock it off. Took a few hours after that so I ended up doing my walk after work rather than on my lunch break. Had indigestion after dinner so I ended up staying up much later than planned so I knew it would be a late start for Saturday training. About 12hrs of sleep and as it usually the case when I get that much good sleep, I felt stiff and achy. But at least my allergies weren’t bothering me. I planned to start training about 2hrs after waking up but that ended up being 3hrs. By this point, that was 4PM. Felt warm and humid today. Almost tempted to turn on fans. Warm-ups felt pretty good. I did some sweeping up of the street and the driveway. Lots of leaves and twigs and acorns. So many acorns. Like rain sometimes with them in the tree on my front lawn. Farmer’s walk for today again. Work up to top weight plan to be 10lbs more than last time for 2 runs. Kind of funny to note that it was humid last time I did these as well. I didn’t feel like my hands were getting as sweaty but my face definitely was. So the weights for today were right for me to be able to do quarter-plate jumps finally. Well heavy enough that I could do jumps from start to finish like that. My knees were a little achier than I would’ve liked for moving events at the start with the empty handles. Also trying to not be bent over so much with how stiff my lower back was feeling. I felt like my foot speed was good if my pick felt a little slow. I was definitely getting a forward lean on these as my foot hit the bottom of the implements on run with 190lbs. I’m noticing that it can be a little tricky for the pick to get in that right frame. Am I hinging or leg pressing for the pick? Bracing or breathing? As is usually the case on these, the first run felt heavy and slow and the second run was nice and fast. I have to remember that even if I’m going up just 10lbs each time, that is 20lbs total. As I learned from last time, it is quite easy to just move each handle separately rather than unload them and then bring in the weights. This then leads to sandbag stuff in the garage. Again, taking time putting the weights away so that I can get some breather and be able to drink something. Started things off with sandbag rows. Same as it has been with reps on my two lighter sandbags. Adding an extra rep to each set. Technically a PR for the 225lbs bag because I never really pushed this style for higher reps before. Both felt good as far as form but I could tell my lower back was feeling these past weeks of hard training. This will change a bit because of progressing to the next heaviest bag for loads. The loads today was what I was most nervous about. Singles are fine with the sandbags. I can set my grip and feel secure. Multiple reps doesn’t allow for that luxury after the first one and then time and fatigue. So this was to be the last session with the 275lbs sandbag before moving on to work with my next heaviest. Going from 10x1 EMOM to 5x2 EMOM is harrowing haha. I remember how that was when I did this switch with tire flips. Rather than do just a single for the warm-up, I figured I’d do the double with 225lbs to get an idea of how much of a pain this was going to be. I feel that I was rushing the second rep on these sets as I was worried that if I took too long, I’d eat up my recovery time. My right biceps felt that double with 225lbs but thankfully nothing with the working weight. I’ve done 275lbs for 10 in a row before but that was with a miss and to a lower bar height. And that still took me over 4 minutes to do as it is exhausting and messing up means you have to go again. So this pace honestly was going to be very close to that with hopefully no missed reps. Can only go so fast with loading and getting around the yoke. Sandbag doesn’t roll back for you. Put on a song I liked (and has spoken to me recently with everything going on in my life) so I did sing during this a bit. Probably not good to do when trying to catch your breath. No missed loads but there were maybe 3 that I didn’t clear without having to shove them over a little. I was breathing pretty heavy by the end of this. I’ve been here before and I know that it comes back quick when needed. It was going to be a late one so I cooked up a big dinner and then stretched after I was finished and made sure I iced my knees.
Comments: Well the allergies continued into Friday. I eventually had to take Dayquil to get stuff to knock it off. Took a few hours after that so I ended up doing my walk after work rather than on my lunch break. Had indigestion after dinner so I ended up staying up much later than planned so I knew it would be a late start for Saturday training. About 12hrs of sleep and as it usually the case when I get that much good sleep, I felt stiff and achy. But at least my allergies weren’t bothering me. I planned to start training about 2hrs after waking up but that ended up being 3hrs. By this point, that was 4PM. Felt warm and humid today. Almost tempted to turn on fans. Warm-ups felt pretty good. I did some sweeping up of the street and the driveway. Lots of leaves and twigs and acorns. So many acorns. Like rain sometimes with them in the tree on my front lawn. Farmer’s walk for today again. Work up to top weight plan to be 10lbs more than last time for 2 runs. Kind of funny to note that it was humid last time I did these as well. I didn’t feel like my hands were getting as sweaty but my face definitely was. So the weights for today were right for me to be able to do quarter-plate jumps finally. Well heavy enough that I could do jumps from start to finish like that. My knees were a little achier than I would’ve liked for moving events at the start with the empty handles. Also trying to not be bent over so much with how stiff my lower back was feeling. I felt like my foot speed was good if my pick felt a little slow. I was definitely getting a forward lean on these as my foot hit the bottom of the implements on run with 190lbs. I’m noticing that it can be a little tricky for the pick to get in that right frame. Am I hinging or leg pressing for the pick? Bracing or breathing? As is usually the case on these, the first run felt heavy and slow and the second run was nice and fast. I have to remember that even if I’m going up just 10lbs each time, that is 20lbs total. As I learned from last time, it is quite easy to just move each handle separately rather than unload them and then bring in the weights. This then leads to sandbag stuff in the garage. Again, taking time putting the weights away so that I can get some breather and be able to drink something. Started things off with sandbag rows. Same as it has been with reps on my two lighter sandbags. Adding an extra rep to each set. Technically a PR for the 225lbs bag because I never really pushed this style for higher reps before. Both felt good as far as form but I could tell my lower back was feeling these past weeks of hard training. This will change a bit because of progressing to the next heaviest bag for loads. The loads today was what I was most nervous about. Singles are fine with the sandbags. I can set my grip and feel secure. Multiple reps doesn’t allow for that luxury after the first one and then time and fatigue. So this was to be the last session with the 275lbs sandbag before moving on to work with my next heaviest. Going from 10x1 EMOM to 5x2 EMOM is harrowing haha. I remember how that was when I did this switch with tire flips. Rather than do just a single for the warm-up, I figured I’d do the double with 225lbs to get an idea of how much of a pain this was going to be. I feel that I was rushing the second rep on these sets as I was worried that if I took too long, I’d eat up my recovery time. My right biceps felt that double with 225lbs but thankfully nothing with the working weight. I’ve done 275lbs for 10 in a row before but that was with a miss and to a lower bar height. And that still took me over 4 minutes to do as it is exhausting and messing up means you have to go again. So this pace honestly was going to be very close to that with hopefully no missed reps. Can only go so fast with loading and getting around the yoke. Sandbag doesn’t roll back for you. Put on a song I liked (and has spoken to me recently with everything going on in my life) so I did sing during this a bit. Probably not good to do when trying to catch your breath. No missed loads but there were maybe 3 that I didn’t clear without having to shove them over a little. I was breathing pretty heavy by the end of this. I’ve been here before and I know that it comes back quick when needed. It was going to be a late one so I cooked up a big dinner and then stretched after I was finished and made sure I iced my knees.
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