June 21, 2026 – Week 10, Day 3

Dynamic Warm Up

Axle Wagon Wheel Squats to Pads (27”)
35x15
125x6
191x5
235x4
279x3
323x2
353x5
353x5
353x5
353x5

Yoke (drop and turn halfway)/Circus Dumbbell Clean and Presses (left side only)
190x40’/40’ – 49x5
280x20’/20’ – 85x3
370x20’/20’ – 108x2
460x40’ – 128x1
550x40’/40’ – 140x1/140x1 in 36.23 seconds
550x40’/40’ – 140x1/140x1 in 34.07 seconds
550x40’/40’ – 140x1/140x1 in 33.47 seconds

Keg/Sandbag/Keg/Sandbag Carry and Loads (52”)
144x20’/144x20’ (kegs)
225x25’/225x25’/225x25’/225x25’ in 45.54 seconds
225x25’/225x25’/225x25’/225x25’ in 42.83 seconds

Sled Push, Sprint (Med Ball) and Pulls (turf)
280x30’/30’+30’/480x30’ in 35.17 seconds
280x30’/30’+30’/480x30’ in 36.00 seconds

Stretching

Comments: Did nothing Saturday besides walk and hang with family for a little for early dinner. I seemed to be anxious/nervous with training today but I couldn’t really figure out why as it wasn’t like anything was going to be outside of what I could do. I was a little more together I think as I did remember to weigh myself. About the same as two weeks prior. Drive out was odd at times. When I got to the gym, there were two young guys doing strongman. Talking early teens and doing a bit of everything. The one kid has asked me advice before. He has done powerlifting (I guess still is) and has asked advice of other people at the gym. I’ll let people talk my ear off about it to be honest. Some other people did eventually trickle in and out while I was there. Foam rolling was ok. Usually things aren’t as tense on this session. Which is a little odd I think in that I’m cramped in a car beforehand. Still noticing that the right quad continues to need like double of the left one or so but not so bad this time. Could tell my hamstrings were tight from Friday session and upper back was feeling that too. Neck rehab stuff was ok as well. Chest was tight and trying to see if some lower back stiffness would be alleviated as well. Lower body stuff was ok as well. I did do some stretching twice to loosen up stuff that was tight. Dead hang after that. Then on to Axle squats. Lighter week. Notes were to work up to 350lbs and do 4x4-5 and move the reps explosively. This shouldn’t feel heavy. Maybe this possibly feeling heavy was a worry for me. I changed my setup here again. I brought my crash pads from home as I was likely needing them later and used those to hopefully have the box setup be a bit more forgiving. It does seem to be a combination of bar position and just how my feet and legs are with the ground not exactly level where I’m lifting. As I went, I feel I got better with things until last set where that felt about as crisp and easy as it was going to get here. I did sets of 5 reps here. I was able to adjust during reps to get the bar to be less uneven with the touch to boxes. So I think I’ll use this setup going forward for my own sanity. Even if a bit of a hassle bringing the crash pads. But that leads into the next event, which was why I brought them. Up until this point, yoke and circus dumbbell have been on their own. This would be the first session of putting them together for the event at world’s. It was about as bad as I thought it would be, even with light weights. At first, I was doing the yoke and then walking over to where I usually do dumbbell (briskly mind you) and doing the reps and that felt fine. No issues. But then on my last warm up was where there was no rest between them as I had one of the dumbbells setup there and that was a bit of rude awakening. This does nothing to the yoke but the yoke beforehand does everything to the dumbbell. It feels tougher to get it up to the shoulder and I feel fatigued immediately in the rack position. But the power is there and lockout stability is as well (thank you javelin thrusters). My right knee was a little achy but I seemed to improve my time each run through. The run was 10’ shorter than last week since this is the corrected distance for world’s. I setup 2 different circus dumbbells at same weight. The first one felt a lot harder compared to the second one. Perhaps because the end one is more solid vs having to add 32lbs to the other. This ended up being the intermission for the session as it was going to take a bit to put stuff away from the previous event and then to setup for the next event. That being the carry and load medley with kegs and sandbags. Same as last week with 2 planned runs of 4 implements, each 225lbs for 25’. The rules indicated that these kegs will be plateloaded variety so I figured I might as well use both power kegs instead if it isn’t going to be preloaded kegs with concrete and lead in them. Doing a little warming up did seem to be good last time. No sandbags to move really so I did the two empty power kegs to warm up before getting into it. I ended up moving through these faster than last week. My first run being faster than my second run from last week and then the second run being almost 3 seconds faster than the first run this week. So about the same as last week with roughly 3 second improvement from first and second run. This is light but good to see things moving well. Honestly, a lot of stuff is going to need to be a lot heavier in 2 months time. Last thing was sort of an introduction to the other medley involving a sandbag. The contest is a sled push then run back to sandbag, load sandbag on the sled and then drag back. Starts fairly light and then becomes quite heavy. To kind of consolidate, this was just he push and drag but with running in between. Already doing sandbag carries at the moment and I’ve done +300lbs sandbags a good bit this year already. Now initially it was just me running back to start and then back to the sled to start the pull. But I figured that I wanted to have something that I was picking up so I was at least doing that motion and then running with something in my hands. So I used a 10lbs medicine ball. I’ll need to make adjustments to next time. Both issues I had were with the drag. One was I didn’t tighten my shoes on the first set. I could tell I wasn’t going as fast on the drag because of that (I’m looking in to getting new shoes as the ones I have are cheapo and already worn out). The other issue is I tried to make the pulling rope shorter and that offset it to the left making that harder as well. I was surprised with the time being faster the first set vs the second set. One implement is going uphill vs downhill on turf each way. Down hill push and uphill drag first set. I guess the uphill push was a much slower comparatively as the drag felt much easier on second set. Little annoyances (gym owner took away the fan I had out with extension cord and locked in his office when I was done training, road closure on the way home, work tomorrow) at the end of the day but home safe. Ate dinner and then eventually stretched before bed.