2 Minute Treadmill Backwards Pushes
Mobility Prep
Titan Fitness Farmer’s Walk
Turns at 50’
135x100’ in 13.98 seconds (right)
135x100’ in 13.85 seconds (left)
Turns at 25’
185x50’ in 10.25 seconds (right)
185x50’ in 10.23 seconds (left)
No Turns
225x100’ in 13.89 seconds
275x100’ in 14.46 seconds
Mobility Prep
Titan Fitness Farmer’s Walk
Turns at 50’
135x100’ in 13.98 seconds (right)
135x100’ in 13.85 seconds (left)
Turns at 25’
185x50’ in 10.25 seconds (right)
185x50’ in 10.23 seconds (left)
No Turns
225x100’ in 13.89 seconds
275x100’ in 14.46 seconds
Sandbag Loads (62”)
175x1
225x1
275x1
313x1
313x1
313x1
313x1
313x1
175x1
225x1
275x1
313x1
313x1
313x1
313x1
313x1
Sandbag Carries
313x100’ in 17.37 seconds (load style)
313x100’ in 18.02 seconds (bearhug style)
313x100’ in 17.37 seconds (load style)
313x100’ in 18.02 seconds (bearhug style)
Stretching
Comments: This ended up being a really good workout. I was optimistic after how my back didn’t just explode after the last workout that I could put my full into things again. Or at least most things. I went cold turkey on the anti-inflammatories Friday so that I could see how things really were. Work wasn’t terribly stressful. I ended up having a large dinner and then having to play “fight” my one nephew for what had to have been 30 minutes. My joints weren’t killing me. Some of that might be due to the lighter weights for lower body stuff this week and taking 8 Advil a day for the past 5 days as I only had iced my knees Thursday night. Body felt a little stiff waking up. I was a little nervous actually to train so I stayed in bed a little bit longer than I really needed to. It was still earlier than I had expected to be up and about so it was good. So the day began. So warm-ups felt good. I swept a lot of the street to clear debris. It had rained a bit last night but it was sunny out so most of it was dry. The one drill for warm-up that is for my knees had a planned progression to it over a month. But due to me essentially doing every other weekend for events because reasons (depression and pain) meant I only did one of the workouts before today. Which would be with double the reps and more weight. But it felt great. I was moving like Rocky in Rocky III when he was working with Apollo on his foot work. Not the end result but like midpoint of the training montage haha. So start of real workout. So initially, the plan before I oops my lower back last week was same as last time but 10lbs more on farmer’s walk for things besides the first set and try for two more reps on the sandbag load. Back issue meant change in approach to this week. Initially that change was very, very light workout with no fancy stuff. But then my back was recovering quickly this time and fancy stuff was added. And by fancy I mean new exercises and more event specific stuff being added for USS Nationals. So up first, farmer’s walk. So plan here same as last time. Depending on how I felt, I had weight ranges. My hope here was that since I was grabbing things to my side, that I’d be ok to go heavier than say a pull with the weight out in front of my body. Obviously if I felt something was slightly off, I was shutting it down. So full contest course length to start, alternating turning. I felt that I was slow and that my turns weren’t great. However, turns out that I was almost a second faster than last time (I wasn’t doing good on the light stuff last time) and a slight increase over my best during training with these handles so far. Then moved to half course. I really felt the turns sucked here. But I didn’t feel like my sore biceps were a distraction this time around. I thought I hit the cone on my second set but video says nope. About a half a second faster than last time so improvement here. So then a shift after that. Now the workout sheet indicated a weight range and a distance range. 50’ – 100’ with 200 – 225 for the first set and 200 – 275 for the second set. So my understanding of this was that this was getting to more contest specific with now doing full contest length with weights and eventually working up to doing them with a turn. So possible option was to do first set just 50’ and the last set full length to save energy. Because really, the pick was the only part of this that would be a real risk to me so if I can pick it up, I might as well go the distance. I noticed that a lot of the time when doing longer distance stuff, I’m usually not doing the distance for all the runs. But I figured I should do 100’ for both runs because if I did just 50’, then I’d have to cart those handles 50’ to get back to the start for 100’. I needed to do the work. I really don’t know why I was anxious doing 225lbs for 100’. It was easy. And I also don’t really know why I got the same way with 275lbs. I got on the song I wanted to be playing for it and got set. Pick felt slow but I felt good moving with the weight. I was very surprised that this was over 2.5 seconds better than what I’ve done with this kind of weight (with 18” pick too). Longer distance definitely a bit more exhausting than 50’ runs. But that will come back fairly quick. From there, into the garage. But not for rows. Right into sandbag loads. I was feeling burpy so I put away all the weights before messing with loads. I wasn’t sure how these would go. This was going to be purely by feel today. Plan was work up to what I felt safe lifting and do 5 EMOM singles. I less likely to have form break doing singles with EMOM versus doing a rep set. Taped up my one shin since I have scab from pulls a few weeks ago and didn’t want to risk tearing it open and bleeding on my stuff. So I started with my lightest sandbag. The sandbags felt like nothing today. I was literally tossing them over the bar. So it just made sense to work with the 313lbs bag for today. Depending on how it felt would dictate the last bit of the workout. I was very explosive this time around. Just throwing it over. I don’t think I’ve done a session with this bag for loads where I didn’t have at least one rep where it came down on the bar from my load and it had to be shoved a little to go. So with that, I figured I’d do the same weight for the last bit of training. Sandbag carries. It has been over 6 months since I’ve last done these in any capacity. I have a feeling that not doing these has been coupled with only doing short distance moving events to let me knees get healthy again. So even though I was just ragdolling this sandbag, I was nervous about it. That it was too much weight and I’d fall short. Maybe 275lbs was a better idea. Like, I knew I could carry this for 50’. I finally talked myself into doing the top weight as this was about contest weight and I’ll need to get comfortable with it. Knowing I can do it and that I’ll be working to improve it will tell me it is ok. So the plan here was two sets of 100’. Carry it how I would as if I were going to load it the first set and bearhug it the second set. I think part of it was that I was ok with the load carry style but uncertain if I could get this weight bag up in a bearhug. This was technically a 7lbs PR for a sandbag carry. I took my time getting things set. I know I won’t have that luxury in contest but I’ll worry about that as things get more specific and closer. For now, get the work it and be smart. Got it up easy enough and it was easier than I expected. I wasn’t moving super-fast on this. I could feel my lower back getting pumped. Ok, one down, one more to go. I took my time and I actually got it at the wrong spot at first and it slipped. So I walked away and got set again to get it centered and weight distributed right. I got it up that time no problem. As expected, a little slower than the load style (which is the one I plan on doing for the show). Nothing out of the ordinary as far as soreness and aches. Finished up with stretching and a weight gain shake. Already thinking about the next session.
Comments: This ended up being a really good workout. I was optimistic after how my back didn’t just explode after the last workout that I could put my full into things again. Or at least most things. I went cold turkey on the anti-inflammatories Friday so that I could see how things really were. Work wasn’t terribly stressful. I ended up having a large dinner and then having to play “fight” my one nephew for what had to have been 30 minutes. My joints weren’t killing me. Some of that might be due to the lighter weights for lower body stuff this week and taking 8 Advil a day for the past 5 days as I only had iced my knees Thursday night. Body felt a little stiff waking up. I was a little nervous actually to train so I stayed in bed a little bit longer than I really needed to. It was still earlier than I had expected to be up and about so it was good. So the day began. So warm-ups felt good. I swept a lot of the street to clear debris. It had rained a bit last night but it was sunny out so most of it was dry. The one drill for warm-up that is for my knees had a planned progression to it over a month. But due to me essentially doing every other weekend for events because reasons (depression and pain) meant I only did one of the workouts before today. Which would be with double the reps and more weight. But it felt great. I was moving like Rocky in Rocky III when he was working with Apollo on his foot work. Not the end result but like midpoint of the training montage haha. So start of real workout. So initially, the plan before I oops my lower back last week was same as last time but 10lbs more on farmer’s walk for things besides the first set and try for two more reps on the sandbag load. Back issue meant change in approach to this week. Initially that change was very, very light workout with no fancy stuff. But then my back was recovering quickly this time and fancy stuff was added. And by fancy I mean new exercises and more event specific stuff being added for USS Nationals. So up first, farmer’s walk. So plan here same as last time. Depending on how I felt, I had weight ranges. My hope here was that since I was grabbing things to my side, that I’d be ok to go heavier than say a pull with the weight out in front of my body. Obviously if I felt something was slightly off, I was shutting it down. So full contest course length to start, alternating turning. I felt that I was slow and that my turns weren’t great. However, turns out that I was almost a second faster than last time (I wasn’t doing good on the light stuff last time) and a slight increase over my best during training with these handles so far. Then moved to half course. I really felt the turns sucked here. But I didn’t feel like my sore biceps were a distraction this time around. I thought I hit the cone on my second set but video says nope. About a half a second faster than last time so improvement here. So then a shift after that. Now the workout sheet indicated a weight range and a distance range. 50’ – 100’ with 200 – 225 for the first set and 200 – 275 for the second set. So my understanding of this was that this was getting to more contest specific with now doing full contest length with weights and eventually working up to doing them with a turn. So possible option was to do first set just 50’ and the last set full length to save energy. Because really, the pick was the only part of this that would be a real risk to me so if I can pick it up, I might as well go the distance. I noticed that a lot of the time when doing longer distance stuff, I’m usually not doing the distance for all the runs. But I figured I should do 100’ for both runs because if I did just 50’, then I’d have to cart those handles 50’ to get back to the start for 100’. I needed to do the work. I really don’t know why I was anxious doing 225lbs for 100’. It was easy. And I also don’t really know why I got the same way with 275lbs. I got on the song I wanted to be playing for it and got set. Pick felt slow but I felt good moving with the weight. I was very surprised that this was over 2.5 seconds better than what I’ve done with this kind of weight (with 18” pick too). Longer distance definitely a bit more exhausting than 50’ runs. But that will come back fairly quick. From there, into the garage. But not for rows. Right into sandbag loads. I was feeling burpy so I put away all the weights before messing with loads. I wasn’t sure how these would go. This was going to be purely by feel today. Plan was work up to what I felt safe lifting and do 5 EMOM singles. I less likely to have form break doing singles with EMOM versus doing a rep set. Taped up my one shin since I have scab from pulls a few weeks ago and didn’t want to risk tearing it open and bleeding on my stuff. So I started with my lightest sandbag. The sandbags felt like nothing today. I was literally tossing them over the bar. So it just made sense to work with the 313lbs bag for today. Depending on how it felt would dictate the last bit of the workout. I was very explosive this time around. Just throwing it over. I don’t think I’ve done a session with this bag for loads where I didn’t have at least one rep where it came down on the bar from my load and it had to be shoved a little to go. So with that, I figured I’d do the same weight for the last bit of training. Sandbag carries. It has been over 6 months since I’ve last done these in any capacity. I have a feeling that not doing these has been coupled with only doing short distance moving events to let me knees get healthy again. So even though I was just ragdolling this sandbag, I was nervous about it. That it was too much weight and I’d fall short. Maybe 275lbs was a better idea. Like, I knew I could carry this for 50’. I finally talked myself into doing the top weight as this was about contest weight and I’ll need to get comfortable with it. Knowing I can do it and that I’ll be working to improve it will tell me it is ok. So the plan here was two sets of 100’. Carry it how I would as if I were going to load it the first set and bearhug it the second set. I think part of it was that I was ok with the load carry style but uncertain if I could get this weight bag up in a bearhug. This was technically a 7lbs PR for a sandbag carry. I took my time getting things set. I know I won’t have that luxury in contest but I’ll worry about that as things get more specific and closer. For now, get the work it and be smart. Got it up easy enough and it was easier than I expected. I wasn’t moving super-fast on this. I could feel my lower back getting pumped. Ok, one down, one more to go. I took my time and I actually got it at the wrong spot at first and it slipped. So I walked away and got set again to get it centered and weight distributed right. I got it up that time no problem. As expected, a little slower than the load style (which is the one I plan on doing for the show). Nothing out of the ordinary as far as soreness and aches. Finished up with stretching and a weight gain shake. Already thinking about the next session.
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