2 Minute Treadmill Backwards Pushes
Mobility Prep
Titan Fitness Farmer’s Walk
Turns at 50’
135x100’ in 14.29 seconds (right)
135x100’ in 13.91 seconds (left)
No Turns
185x50’ in 6.70 seconds
225x50’ in 7.87 seconds
275x50’ in 8.08 seconds
Mobility Prep
Titan Fitness Farmer’s Walk
Turns at 50’
135x100’ in 14.29 seconds (right)
135x100’ in 13.91 seconds (left)
No Turns
185x50’ in 6.70 seconds
225x50’ in 7.87 seconds
275x50’ in 8.08 seconds
Sandbag Rows (long ways)
175x5
225x5
275x3
175x5
225x5
275x3
Sandbag Loads (62”)
225x1
275x1
313x1
313x1
313x1
313x1
313x1
313x1
313x1
313x1
225x1
275x1
313x1
313x1
313x1
313x1
313x1
313x1
313x1
313x1
Stretching
Comments: Every workout is important. At least that is how I seem to be treating them. Why would I do it if it wasn’t? It builds from before and adds to the next. But these aren’t life or death. Much like the roads here, I’m still a work in progress. With how training had felt this week, I did not have high expectations for this training session. I didn’t expect to be recovered really from Thursday’s workout and snow shoveling. I felt sore on Friday and exhausted. Also felt my allergies acting up right before bed. So I setup a humidifier, took nasal spray and Nyquil. Best sleep I’ve had all week haha. I hadn’t fallen asleep until after midnight (late start to pot roast so late dinner) but I slept for 13.5hrs. I guess I needed that. The good thing was I felt rested and didn’t feel that out of sorts with body aches and muscle soreness. The bad thing was that I had very little time to get my workout done before it got dark outside (I needed to eat breakfast and wait about 2hrs at minimum) and it was below freezing. The below freezing wasn’t that bad. I don’t really mind the cold. It was good in that I didn’t have to worry about ice in the street from stuff melting and refreezing the previous day. That had been a concern with all the snow that I might have to modify this workout. Warming up for this actually felt pretty good. This next block of training will be changing up some things, including the warm-ups for each session. I wore my warm-ups and gloves to keep warm. I kept them on while setting things up but took the top and gloves off for the sets of farmer’s walk. No issues with my knees warming up for the farmer’s walks. Same plan as last time, just 10lbs more per hand. I mean it was but went up 15lbs. My reasoning was that way I was using the 45’s from the start when it came to the turns. Wider plates means I have to make a turn that doesn’t throw me off balance and doesn’t hit the cone. My warm-up plan with doing the empty handles a more casual pace down and then accelerating after the turn is working well. Not feeling as much hamstring tightness. And that has been a good thing for a few weeks now. I think they’ve finally recovered from the stress I put on them with heavy deadlifting every week of the platform and band cycle. Turns continue to need work. I tried to accommodate for the fact that the snow was pushing me out about 2’ further into the street than usual. Can’t cut the turn that harsh and risk slipping on ice. As with last time, I tend to make a bigger arc going for the right turn then I do the left turn. Maybe it is because I don’t have a barrier on the one side (for the right turn, I’m can’t bevel out from the run but can go out further for softer turn and the left turn I can bevel out but have to make a narrow turn since I have a barrier on the side I can’t run into). First run slower than the second. Could just be from getting warmed up. I was able to keep my footspeed up on the second one despite the handles getting cross body a little. From there, moved onto the straight shot stuff. Based off how I was feeling, I thought I started off slow but picked up speed as I went. I definitely got a little off balance that first run on the pick trying to go right off the block. I didn’t think I was as slow as I was on that next set. Last run was about how I thought it would be. Would’ve really liked it to be under 8 seconds but it was a 15lbs jump in weight per hand from last time and even though I was feeling good, I could tell there was still some fatigue in my quads and hips from last workout and the snow shoveling. I also have to realize that the speed on some of these from earlier on in the training cycle had been with more assistance. As in, I was wearing a hard belt and chalk on these now work up weights whereas now, they have minimal stuff. That adds up when dealing with fractions of a second sometimes. Speaking of that, the last run was .01 away from my best time with this weight from this height handles, regardless of implement. I got all my stuff out of the street into the garage before getting started with the sandbags. I had turned on lights on my porch, front entry way and some Christmas lights to make myself more visible outside. I put all the weights away before I got in on the sandbag rows. My right biceps had felt a little sore so I was cautious here. Closed up the garage so that I could take off my warm-ups for the sandbag work. I’m my own space heater. Rows felt a little off but still very strong. Not my all-time best but definitely not at all like that one week where 275lbs felt too heavy. I kind of set things up this time to have it so I could move from the rows into the loads with minimal down time. First two pretty easy. So the last bit was the EMOM with my 313lbs bag. This time doing 8 lifts. It did not start out well. I was too eager and didn’t really secure it in my lap before going for the load and I could tell as I was doing it that it wasn’t secure enough and that I was too far away. So I stopped before full extension and readjusted and then went. I was like crap, not a good start here. I thankfully didn’t have that issue with any of the other lifts. This was also the first time I did these where I didn’t have one of the reps be a struggle to pick and lap. I wasn’t quite done with doing stuff as I had to figure out how to get my squat rack back outside on the patio. Too risky to get it back through the frozen snow. And really didn’t want to have to take it apart to get it through the house. It took a bit but I got it through without having to unbolt anything. Stretched, cleaned up and ate dinner. Hopefully I can recover enough these next two days so that I can be ready for this next block of training.
Comments: Every workout is important. At least that is how I seem to be treating them. Why would I do it if it wasn’t? It builds from before and adds to the next. But these aren’t life or death. Much like the roads here, I’m still a work in progress. With how training had felt this week, I did not have high expectations for this training session. I didn’t expect to be recovered really from Thursday’s workout and snow shoveling. I felt sore on Friday and exhausted. Also felt my allergies acting up right before bed. So I setup a humidifier, took nasal spray and Nyquil. Best sleep I’ve had all week haha. I hadn’t fallen asleep until after midnight (late start to pot roast so late dinner) but I slept for 13.5hrs. I guess I needed that. The good thing was I felt rested and didn’t feel that out of sorts with body aches and muscle soreness. The bad thing was that I had very little time to get my workout done before it got dark outside (I needed to eat breakfast and wait about 2hrs at minimum) and it was below freezing. The below freezing wasn’t that bad. I don’t really mind the cold. It was good in that I didn’t have to worry about ice in the street from stuff melting and refreezing the previous day. That had been a concern with all the snow that I might have to modify this workout. Warming up for this actually felt pretty good. This next block of training will be changing up some things, including the warm-ups for each session. I wore my warm-ups and gloves to keep warm. I kept them on while setting things up but took the top and gloves off for the sets of farmer’s walk. No issues with my knees warming up for the farmer’s walks. Same plan as last time, just 10lbs more per hand. I mean it was but went up 15lbs. My reasoning was that way I was using the 45’s from the start when it came to the turns. Wider plates means I have to make a turn that doesn’t throw me off balance and doesn’t hit the cone. My warm-up plan with doing the empty handles a more casual pace down and then accelerating after the turn is working well. Not feeling as much hamstring tightness. And that has been a good thing for a few weeks now. I think they’ve finally recovered from the stress I put on them with heavy deadlifting every week of the platform and band cycle. Turns continue to need work. I tried to accommodate for the fact that the snow was pushing me out about 2’ further into the street than usual. Can’t cut the turn that harsh and risk slipping on ice. As with last time, I tend to make a bigger arc going for the right turn then I do the left turn. Maybe it is because I don’t have a barrier on the one side (for the right turn, I’m can’t bevel out from the run but can go out further for softer turn and the left turn I can bevel out but have to make a narrow turn since I have a barrier on the side I can’t run into). First run slower than the second. Could just be from getting warmed up. I was able to keep my footspeed up on the second one despite the handles getting cross body a little. From there, moved onto the straight shot stuff. Based off how I was feeling, I thought I started off slow but picked up speed as I went. I definitely got a little off balance that first run on the pick trying to go right off the block. I didn’t think I was as slow as I was on that next set. Last run was about how I thought it would be. Would’ve really liked it to be under 8 seconds but it was a 15lbs jump in weight per hand from last time and even though I was feeling good, I could tell there was still some fatigue in my quads and hips from last workout and the snow shoveling. I also have to realize that the speed on some of these from earlier on in the training cycle had been with more assistance. As in, I was wearing a hard belt and chalk on these now work up weights whereas now, they have minimal stuff. That adds up when dealing with fractions of a second sometimes. Speaking of that, the last run was .01 away from my best time with this weight from this height handles, regardless of implement. I got all my stuff out of the street into the garage before getting started with the sandbags. I had turned on lights on my porch, front entry way and some Christmas lights to make myself more visible outside. I put all the weights away before I got in on the sandbag rows. My right biceps had felt a little sore so I was cautious here. Closed up the garage so that I could take off my warm-ups for the sandbag work. I’m my own space heater. Rows felt a little off but still very strong. Not my all-time best but definitely not at all like that one week where 275lbs felt too heavy. I kind of set things up this time to have it so I could move from the rows into the loads with minimal down time. First two pretty easy. So the last bit was the EMOM with my 313lbs bag. This time doing 8 lifts. It did not start out well. I was too eager and didn’t really secure it in my lap before going for the load and I could tell as I was doing it that it wasn’t secure enough and that I was too far away. So I stopped before full extension and readjusted and then went. I was like crap, not a good start here. I thankfully didn’t have that issue with any of the other lifts. This was also the first time I did these where I didn’t have one of the reps be a struggle to pick and lap. I wasn’t quite done with doing stuff as I had to figure out how to get my squat rack back outside on the patio. Too risky to get it back through the frozen snow. And really didn’t want to have to take it apart to get it through the house. It took a bit but I got it through without having to unbolt anything. Stretched, cleaned up and ate dinner. Hopefully I can recover enough these next two days so that I can be ready for this next block of training.
No comments:
Post a Comment