5 Minute Walk (.25 miles)
Mobility Prep
NY Barbell Yoke
180x50’ in 5.54 seconds
270x50’ in 5.54 seconds
360x50’ in 6.27 seconds
450x50’ in 6.19 seconds
540x50’ in 7.81 seconds
600x50’ in 8.00 seconds
600x50’ in 8.39 seconds
Sandbag Rows
175x8
225x8
Stone of Steel Loads (62”, tacky towel)
149x1
194x1
238x1
284x1
326.5x1
326.5x1
326.5x1
326.5x1
326.5x1
Stretching
Comments: I needed to be doing this training a few hours earlier than I was probably going to do as I had guests arriving and also there was the possibility of me training while people were trick or treating so didn’t want to have kind of foot traffic. Besides, all I really had for “treats” was going to be hand sanitizer and au jus/ranch dry packets. And maybe a few frozen chicken breasts. Lower back and hips were wrecked from the deadlifts. I had made sure I did a lot of soft tissue work the night before. Mr. Westerling sent me a modification for the following week to semi-deload due to how last session went. Can’t say I’m not disappointed that my body couldn’t keep going another week before doing that. But I need to make changes to keep progressing and avoid overtraining and injury. It has gotten cold out but with how much body heat I give off when I’m training, I was pretty warm after just the warm-ups. They felt pretty good today. Kind of surprised how the knee stuff was considering how rough it had been when I started doing them. I had been a little worried it was going to be slick outside since it has been rainy the past few days but it was dry enough that it wasn’t. My garage lights turned on with one flick this time so hurray. Yoke didn’t start out well. I will say that at least my traps and shoulders weren’t as super tight as last time I did these. My hamstrings didn’t want to train today. Doing an empty implement “run” (I say that since I wasn’t even up to half speed) I felt something “shift” in the upper part of my right hamstring. If I had been expecting a hammie to act up, it was the left one since that is the one I tore years ago and it is always tighter. I walked it off but I was concerned that I had messed up. The area was tense but not in pain. I think I tried to compensate the rest of the workout by taking shorter strides but trying to improve the rate of turnover. I was having that issue of having my lower body feeling tight at the beginning with the lighter weights for the pick. I actually restarted on the very first run because I was just not feeling the tension was there. I am noticing that it seems easier to do this when there is more weight resisting me lifting it with just me straining into it. It probably wouldn’t be such an issue if I wasn’t trying to keep track of times for these runs on each set. Stopped worrying about the hamstring after a few sets as the rest of my body was feeling beat up too. My hip flexors were sore and I was thinking about those as I went up in weight. I had thought of doing 25’ runs with 50lbs jumps after my run with 450lbs (which ended up being big improvement in speed) but I figured that to keep things moving and have to deal with less picks that doing another 90lbs jump for 50’ was the best option and then move on to 600lbs for the top two sets. I knew that run was slow compared to what I had done but it wasn’t in the realm of when my knees were killing me and I ended up having to stop months ago. My runs with 600lbs were both slower than I would’ve wanted but faster than what could’ve been with how beat up my lower body was feeling. I did still manage to improve my best time with this weight on this yoke (if by only .05 seconds). I took my time with the clean up so that I could get rehydrated (I had been moving things along and didn’t get any drinks once I started). Sandbag rows stayed the same today. My left knee was really feeling tight getting into position. Definitively didn’t feel as easy as the rows have felt the past two weeks. Heavy deadlifting and heavy yokes will do that I guess. I’m just glad I wasn’t feeling any issues in my lower back and my hamstrings. Especially after the scare at the beginning of the workout. Stone of steel to end the session. I knew this wasn’t going to be a smooth sailing day, regardless of what weight I put in it today. I knew that with my hip flexors being sore, how slow and difficult deadlifts had been earlier in the week and with the hammies acting up that this was going to be a struggle bus. Same as previous sessions, work up to 5-10lbs for 5 singles EMOM style. I went with 10lbs because I knew it would end up less than that with the spacers and adjustments. Going with just a 5lbs would end up less than that anyways. Besides, I kind of wanted to work up to at least 325lbs so that I was doing the lightest of the stones in the stone carry and load series for USS Nats. I could tell that I needed to get a new “old” tacky towel as I could feel it not gripping so good. Maybe it was because it was cooler but that shouldn’t matter too much. Even my newer one wasn’t sticking as well on the picks as I had a little issue with picking up the first lift of the EMOM. Everything was slower compared to last time. I did seem to improve my speed as I went though I was a little short on the load with the fourth lift and had to grab the yoke for it to go over. That made me slow it down on the extension on the last one to ensure I got full extension before loading it. I had decided that if I made it through this workout I was going to soak in a Epsom salt bath to try and get things to calm down and relax.
Mobility Prep
NY Barbell Yoke
180x50’ in 5.54 seconds
270x50’ in 5.54 seconds
360x50’ in 6.27 seconds
450x50’ in 6.19 seconds
540x50’ in 7.81 seconds
600x50’ in 8.00 seconds
600x50’ in 8.39 seconds
Sandbag Rows
175x8
225x8
Stone of Steel Loads (62”, tacky towel)
149x1
194x1
238x1
284x1
326.5x1
326.5x1
326.5x1
326.5x1
326.5x1
Stretching
Comments: I needed to be doing this training a few hours earlier than I was probably going to do as I had guests arriving and also there was the possibility of me training while people were trick or treating so didn’t want to have kind of foot traffic. Besides, all I really had for “treats” was going to be hand sanitizer and au jus/ranch dry packets. And maybe a few frozen chicken breasts. Lower back and hips were wrecked from the deadlifts. I had made sure I did a lot of soft tissue work the night before. Mr. Westerling sent me a modification for the following week to semi-deload due to how last session went. Can’t say I’m not disappointed that my body couldn’t keep going another week before doing that. But I need to make changes to keep progressing and avoid overtraining and injury. It has gotten cold out but with how much body heat I give off when I’m training, I was pretty warm after just the warm-ups. They felt pretty good today. Kind of surprised how the knee stuff was considering how rough it had been when I started doing them. I had been a little worried it was going to be slick outside since it has been rainy the past few days but it was dry enough that it wasn’t. My garage lights turned on with one flick this time so hurray. Yoke didn’t start out well. I will say that at least my traps and shoulders weren’t as super tight as last time I did these. My hamstrings didn’t want to train today. Doing an empty implement “run” (I say that since I wasn’t even up to half speed) I felt something “shift” in the upper part of my right hamstring. If I had been expecting a hammie to act up, it was the left one since that is the one I tore years ago and it is always tighter. I walked it off but I was concerned that I had messed up. The area was tense but not in pain. I think I tried to compensate the rest of the workout by taking shorter strides but trying to improve the rate of turnover. I was having that issue of having my lower body feeling tight at the beginning with the lighter weights for the pick. I actually restarted on the very first run because I was just not feeling the tension was there. I am noticing that it seems easier to do this when there is more weight resisting me lifting it with just me straining into it. It probably wouldn’t be such an issue if I wasn’t trying to keep track of times for these runs on each set. Stopped worrying about the hamstring after a few sets as the rest of my body was feeling beat up too. My hip flexors were sore and I was thinking about those as I went up in weight. I had thought of doing 25’ runs with 50lbs jumps after my run with 450lbs (which ended up being big improvement in speed) but I figured that to keep things moving and have to deal with less picks that doing another 90lbs jump for 50’ was the best option and then move on to 600lbs for the top two sets. I knew that run was slow compared to what I had done but it wasn’t in the realm of when my knees were killing me and I ended up having to stop months ago. My runs with 600lbs were both slower than I would’ve wanted but faster than what could’ve been with how beat up my lower body was feeling. I did still manage to improve my best time with this weight on this yoke (if by only .05 seconds). I took my time with the clean up so that I could get rehydrated (I had been moving things along and didn’t get any drinks once I started). Sandbag rows stayed the same today. My left knee was really feeling tight getting into position. Definitively didn’t feel as easy as the rows have felt the past two weeks. Heavy deadlifting and heavy yokes will do that I guess. I’m just glad I wasn’t feeling any issues in my lower back and my hamstrings. Especially after the scare at the beginning of the workout. Stone of steel to end the session. I knew this wasn’t going to be a smooth sailing day, regardless of what weight I put in it today. I knew that with my hip flexors being sore, how slow and difficult deadlifts had been earlier in the week and with the hammies acting up that this was going to be a struggle bus. Same as previous sessions, work up to 5-10lbs for 5 singles EMOM style. I went with 10lbs because I knew it would end up less than that with the spacers and adjustments. Going with just a 5lbs would end up less than that anyways. Besides, I kind of wanted to work up to at least 325lbs so that I was doing the lightest of the stones in the stone carry and load series for USS Nats. I could tell that I needed to get a new “old” tacky towel as I could feel it not gripping so good. Maybe it was because it was cooler but that shouldn’t matter too much. Even my newer one wasn’t sticking as well on the picks as I had a little issue with picking up the first lift of the EMOM. Everything was slower compared to last time. I did seem to improve my speed as I went though I was a little short on the load with the fourth lift and had to grab the yoke for it to go over. That made me slow it down on the extension on the last one to ensure I got full extension before loading it. I had decided that if I made it through this workout I was going to soak in a Epsom salt bath to try and get things to calm down and relax.
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