5 Minute Walk (.25 miles)
Mobility Prep
Titan Fitness Farmer’s Walk
90x50’ in 5.23 seconds
140x50’ in 6.08 seconds
190x50’ in 6.65 seconds
240x50’ in 7.79 seconds
240x50’ in 7.30 seconds
Mobility Prep
Titan Fitness Farmer’s Walk
90x50’ in 5.23 seconds
140x50’ in 6.08 seconds
190x50’ in 6.65 seconds
240x50’ in 7.79 seconds
240x50’ in 7.30 seconds
Sandbag Rows (long ways)
175x8
225x5
275x5
Sandbag Loads (62”)
225x1
275x1
313x1
313x1
313x1
313x1
313x1
175x8
225x5
275x5
Sandbag Loads (62”)
225x1
275x1
313x1
313x1
313x1
313x1
313x1
Stretching
Comments: Could feel some of the DOMS from training on Thursday. I made sure to do soft tissue work and ice Friday. I had planned to do 2 ice sessions but I felt exhausted and figured it was best to get sleep rather than stay up another 30 minutes. Sleep has been a little off this week I think due to the temperatures going back up and not having my A/C on. Who knows. All I can say is that I slept like the dead last night and would’ve kept sleeping if my father didn’t stop over with the power washer haha. But I knew that I needed to get up and actually train today. Restorative sleep leaves me feeling stiff until I’m up and about and wake up. Maybe I’m just always tense when awake? Leaves are coming down now so had piles that I couldn’t just sweep to the curb. Walking felt fine and warm-ups were good. Had to do a bit of raking to make a path for farmer’s walk stuff. Followed up with some sweeping to move the debris that I couldn’t get with the rack. Some of the piles were heavier and thicker due to grass clippings so I did have to adjust the course from what it usually is like I did last week with yoke. My knees were a little achier than I would’ve liked but I think it was more my tight hamstrings so I did an extra run with the empty handles to work up to speed. As has been the case, working up to 10lbs more per hand then last time for 2 sets of 50’. I wanted to keep it to 50lbs jumps so I started with lighter than I usually do for the first run. I also wanted to have the same weights as last time for working up to get an idea of how I was doing. I was slightly slower than last time on those two runs compared to last time. Fractions of a second. I was working on bracing for the pick. I didn’t feel like I was getting the tension in the hamstrings for the pick up. Maybe just in my head. Also trying to think if it makes more sense to start narrower on the pick. Might make the pick easier but would result in a slower start to getting into the stance for moving with the weight efficiently. The other way may be tougher pick but I’m able to start moving right away into the moving. This is still less than 80% of my best so hard to guess off of this. The yoke and farmer’s walk have felt heavy but I’ve been assured that this is from not going heavy for many months and these will feel like normal in due time. I’m moving faster even if stuff feels heavy so that is something. First set with 240lbs was faster than my first run with 230lbs last time. I had a little bit of spittle from the forced breathing haha. Second run with the weight felt better and was faster but I was hoping it was a little faster than it was. Still under 8 seconds on both runs. Into the garage after cleaning up the farmer’s walks for sandbags. Started things off with sandbag rows. These felt good today. First set same as usual. Dropped reps for the second set as another set was added. The 275lbs sandbag was added to this since I’ve moved up in sandbag weight for the loads. Wasn’t too sure how these would feel as it has been a while since I’ve done rows this heavy. I feel I could’ve double the reps on this so that was a confidence boost there. Then it was time for sandbag loads. Plan today was the 313lbs sandbag for 5 singles. Did the 225lbs and 275lbs for a single to warm-up. 313lbs would be the heaviest sandbag I’ve attempted to lift by 7lbs. This would be my first time trying to lift the 2-ply Cerberus bags as well. I’m not a fan of the first style as every single one of them broke. These seem to be up to snuff so far. I messed around with it a little to make sure I could get a grip on it. I didn’t think lapping it would be that bad but no idea when it comes to extension and load. This is going to be the easiest week with this bag as the plan was to do EOMOM instead of the usual EMOM. So essentially 2 minutes rest between lifts. Should give me time in case I make mistakes and not feel penalized by losing rest. Because honestly, I had no idea if I could get full extension with this. The 306lbs bag I had was smaller and denser due to lead shot. The fabric on this isn’t as coarse feeling. I took my time with that first single and it went over smoothly. Good sign. I was not expecting this to me stressing the wrists as much as I was but this is a wider implement than I usually use so understandable. I felt that I could lap a +400lbs sandbag with how this weight felt. 2 minutes felt like a long rest period at the start. Second rep went up better than the first now that I knew I could do it. I’m not entirely sure what happened on the third one as it seemed to get caught on my shins as I was picking it up which made it much slower and harder to lap. Maybe I do need the 2 minute rests. I got a little saucy on the fourth rep. I put on “Mr. Sandman” by the Chordettes to be funny and amuse myself. Ended up being my best lift of the day. That arrogance caught up to me on the last lift. I relaxed in the lap so that sandbag wasn’t as firm to my body and it was short on the load. I didn’t drop it and attempted again and it got stuck. I ended up having to just shove it over. Ugh, not how I wanted to end the session. At least I didn’t complete miss or drop it. My back was going to feel that misstep though. Put stuff away and stretched before eating dinner. I was feeling wrecked after training and made sure to ice my knees twice before going to bed. I wanted to go to bed earlier but I knew since I had slept in a good bit, I wouldn’t be able to fall asleep right away.
Comments: Could feel some of the DOMS from training on Thursday. I made sure to do soft tissue work and ice Friday. I had planned to do 2 ice sessions but I felt exhausted and figured it was best to get sleep rather than stay up another 30 minutes. Sleep has been a little off this week I think due to the temperatures going back up and not having my A/C on. Who knows. All I can say is that I slept like the dead last night and would’ve kept sleeping if my father didn’t stop over with the power washer haha. But I knew that I needed to get up and actually train today. Restorative sleep leaves me feeling stiff until I’m up and about and wake up. Maybe I’m just always tense when awake? Leaves are coming down now so had piles that I couldn’t just sweep to the curb. Walking felt fine and warm-ups were good. Had to do a bit of raking to make a path for farmer’s walk stuff. Followed up with some sweeping to move the debris that I couldn’t get with the rack. Some of the piles were heavier and thicker due to grass clippings so I did have to adjust the course from what it usually is like I did last week with yoke. My knees were a little achier than I would’ve liked but I think it was more my tight hamstrings so I did an extra run with the empty handles to work up to speed. As has been the case, working up to 10lbs more per hand then last time for 2 sets of 50’. I wanted to keep it to 50lbs jumps so I started with lighter than I usually do for the first run. I also wanted to have the same weights as last time for working up to get an idea of how I was doing. I was slightly slower than last time on those two runs compared to last time. Fractions of a second. I was working on bracing for the pick. I didn’t feel like I was getting the tension in the hamstrings for the pick up. Maybe just in my head. Also trying to think if it makes more sense to start narrower on the pick. Might make the pick easier but would result in a slower start to getting into the stance for moving with the weight efficiently. The other way may be tougher pick but I’m able to start moving right away into the moving. This is still less than 80% of my best so hard to guess off of this. The yoke and farmer’s walk have felt heavy but I’ve been assured that this is from not going heavy for many months and these will feel like normal in due time. I’m moving faster even if stuff feels heavy so that is something. First set with 240lbs was faster than my first run with 230lbs last time. I had a little bit of spittle from the forced breathing haha. Second run with the weight felt better and was faster but I was hoping it was a little faster than it was. Still under 8 seconds on both runs. Into the garage after cleaning up the farmer’s walks for sandbags. Started things off with sandbag rows. These felt good today. First set same as usual. Dropped reps for the second set as another set was added. The 275lbs sandbag was added to this since I’ve moved up in sandbag weight for the loads. Wasn’t too sure how these would feel as it has been a while since I’ve done rows this heavy. I feel I could’ve double the reps on this so that was a confidence boost there. Then it was time for sandbag loads. Plan today was the 313lbs sandbag for 5 singles. Did the 225lbs and 275lbs for a single to warm-up. 313lbs would be the heaviest sandbag I’ve attempted to lift by 7lbs. This would be my first time trying to lift the 2-ply Cerberus bags as well. I’m not a fan of the first style as every single one of them broke. These seem to be up to snuff so far. I messed around with it a little to make sure I could get a grip on it. I didn’t think lapping it would be that bad but no idea when it comes to extension and load. This is going to be the easiest week with this bag as the plan was to do EOMOM instead of the usual EMOM. So essentially 2 minutes rest between lifts. Should give me time in case I make mistakes and not feel penalized by losing rest. Because honestly, I had no idea if I could get full extension with this. The 306lbs bag I had was smaller and denser due to lead shot. The fabric on this isn’t as coarse feeling. I took my time with that first single and it went over smoothly. Good sign. I was not expecting this to me stressing the wrists as much as I was but this is a wider implement than I usually use so understandable. I felt that I could lap a +400lbs sandbag with how this weight felt. 2 minutes felt like a long rest period at the start. Second rep went up better than the first now that I knew I could do it. I’m not entirely sure what happened on the third one as it seemed to get caught on my shins as I was picking it up which made it much slower and harder to lap. Maybe I do need the 2 minute rests. I got a little saucy on the fourth rep. I put on “Mr. Sandman” by the Chordettes to be funny and amuse myself. Ended up being my best lift of the day. That arrogance caught up to me on the last lift. I relaxed in the lap so that sandbag wasn’t as firm to my body and it was short on the load. I didn’t drop it and attempted again and it got stuck. I ended up having to just shove it over. Ugh, not how I wanted to end the session. At least I didn’t complete miss or drop it. My back was going to feel that misstep though. Put stuff away and stretched before eating dinner. I was feeling wrecked after training and made sure to ice my knees twice before going to bed. I wanted to go to bed earlier but I knew since I had slept in a good bit, I wouldn’t be able to fall asleep right away.
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