August 16, 2025 – Week 12, Day 3

Dynamic Warm Up

Sandbag Swings
60x8
60x8

Sandbag Tosses (10’ away)
15’
30x1
35x1
40x0,0,1
13’6”
45x0
45x1/50x1/55x0
45x1/50x1/55x0

Comments: This did not go as planned. I really did want this to be a good session despite my anxiety. That Monday was just a speed bump in the plan and that with Wednesday going much better that Saturday would be a solid end. But not how it played out. My stomach thing that popped up Monday came back Friday evening so that wasn’t great. I made sure I went to bed early so that I’d feel rested and get up at the time my alarm went off so that I was out to train early and get what I needed done. The plan was ambitious with doing essentially the same as last weekend but replacing the lunges/rows with Hercules Hold. And more weight on the yoke/power stair medley. Even before getting to the gym, I was considering changing event order just because I wasn’t sure if people would be there to assist with Hercules hold if I was going to be doing heavy medley work as that takes time to work up to and to setup as well as run. Traffic wasn’t bad to get out to train and it seemed like it was going to be a cooler day. But that appeared to be a lie. It ended up heating up a little but it was really just damn humid. Like everyone at the gym was commenting about it. So people mentioning stuff was just feeling heavy today and this week. I did my usual warming up stuff with soft tissue foam rolling followed by neck rehab and mobility stuff and some moving. First thing then being sandbag swings to prime for tosses. I was advised to not do the thing I was doing where I was treating the swing portion more of a high pull combo. Focus on more of a swing. So I did that. 60lbs feels comfortable enough here as it has been but not really noticing it making a difference with the lighter bags and warming up. For bag toss, the plan was to try and do the same thing last week with first three bags for two runs. I had not been successful last week. Warming up I did higher height since I had to share the toss setup. Probably didn’t bode well that I had two misses at 40lbs with getting the trajectory right from the 10’ walk back. That has really put a kink in my flow on this. I had to swap out to a fresh shirt when it was time to do the planned series as I was already soaked to the point that it was distracting and feeling like it was weighing me down. Again, not a great start with biffing the first toss and starting over. A common theme of the day was people asking me how I was feeling and I just would say “eh” and that I felt tired. Suggests ranging from listen to my body and take it one thing at a time. With the first proper attempt, I did the backwards walk and toss for the 45lbs bag and then I picked up both the 50lbs and 55lbs to walk back. The one suggestion with that was to try and get 2 swings in on the 55lbs bag to see if that helped. I got the first two bags and I was very close with the 55lbs. It got up there but came down on the wrong side of the barrier. But it was the closest. So that was a little encouraging. But second run I just didn’t have it. My first two tosses weren’t as strong as the first set and my attempt with 55lbs was not good at all. I was frustrated and hot and pretty much already sweat through the second shirt. Putting away the setup told me that I was not going to have a productive session if I kept going as planned. The 180lbs empty yoke felt heavy across my back walking it in. I didn’t even want to do the Hercules hold that I had asked gym to setup for me that weekend and I felt guilty that I didn’t do it. But I felt just done mentally. I felt that doing anything more was going to burn into whatever reserves I had left that I’d need to compete. I felt like the confidence I had built up the previous two weeks had evaporated with this week. I put stuff away and just laid on the ground in front of fan to just think for a bit before leaving the gym. Hopefully I feel better before I leave. Too late to back out now.