June 25, 2026 – Week 11, Day 2

Dynamic Warm Up 

Deadlifts w/ Bands (straps, platform, wagon wheels +20lbs/+75lbs)
135x3
225x2
275x1
325x1
60 seconds rest
375x3
375x3
375x3
375x3
375x3
375x3
375x3
375x3

Titan Fitness Farmer’s Walks (16” pick)
155x50’
205x50’
drop and turn halfway
245x50’/50’ in 20.40 seconds
245x50’/50’ in 20.10 seconds

Titan Fitness Farmer’s Pick Transitions (16” pick)
245x1+1 (6 steps)
245x1+1 (6 steps)

Chest Supported Dumbbell Rows/Zercher Jefferson Curls
56’x6 – 65x6
96’sx8 – 105x12
96’sx8 – 105x12
96’sx8 – 105x12

Stretching

Comments: I was a little worried about recovery this week as I was going from one thing to the next and I didn’t have the luxury of more flexibility with my days as I will need to be closer to my usual to get in all the sessions as planned before taking a week off. This week ended up being quite stress with work load (sound like a broken record at this point) but it was becoming manageable. I didn’t end up walking Wednesday working to get stuff done (had plans after work with family) but I was feeling better about my situation Thursday. But I could already tell I was probably not going to walk Friday so that I could get everything ready for this weekend session and then be back to normal schedule. I’ll get plenty of exercise on the week off anyways coming up. Walking is helpful with getting stuff to not feel so tight and for mental health but it sometimes ends up being behind or cutting into other recovery and have to split the difference. Still some dark coloration on some bruises on my biceps and forearms from earlier workouts. Neck on the left side still feeling a little off. Like Tuesday, I apparently was a slow start to training. But it didn’t get nearly as dark out by the time I finished this session. Soft tissue foam rolling starting things. Odd today. Lower calves needed it a lot more than the upper calves did. Hamstrings still decently tight. Quads/thighs need a good bit and were essentially even between sides. Upper back was tight but not as much needed as Tuesday session. Neck rehab stuff followed. Chest felt pretty tight on the stretching related stuff. Some movements felt a little off today. Glute activation and lower body stretching was fine and finished up with a dead hang (also noticing tense chest here). On to the session. Deadlifts and the “lighter session”. Which is really a lot of volume work still but with the band tension added and the power element. Plan was same band tension setup and 60 seconds rest between sets. The past two times it has been doubles and this was going to be triples. 12x2 vs 8x3 so same volume but in less time. Something I see Ms. Funk often doing with making things more challenging. Suggested weight increase was 10-20lbs more. Knowing that with these pulls that my power tends to go each rep and just how I was feeling, I figured it was best to just do 10lbs jump in weight with the plan of only one day rest before doing Day 3 session this week. The increased density of the volume was noticed immediately. I was still pulling these powerfully for the most part but I could tell the rest was needed here. I was certainly not dancing like a lunatic like I was that first week of these. Last set I could tell I was feeling the fatigue. But I was done with these. I got out of the neoprene shorts to breath and cool off before moving on to the farmer’s walk. Lighter session and like it has been with the first half being 2 sets of contest runs after warming up and then doing those pick transitions. Working sets were to be 20lbs less than last week. Warming up wasn’t as “neat” here so I ended up using a little heavier start and then going up. Picks were feeling a little off today but weight was feeling light in my hands and on my body. I did seem to have some issues with my foot speed on the uphill portion near the finish line. Ms. Funk had mentioned that I need to push off the back foot more as I seem to not really be doing that. I thought about it and I think I’ve mostly thought front foot and just finish and keep going as cues rather than trying to push off anything. So I tried thinking about that. With the actual runs they felt odd. Odd in that the first pick wasn’t bad and I seemed to be moving well but then the second pick felt really rough. First run I was moving well the first length but then I nicked my right ankle/achilles on the farmer’s implement when it came down so I was a little worried about that. The pick was harder than I was expected as I figured I’d already but up and going. Second run felt better other than still having the rough second pick. That wasn’t having me looking forward to the second half of the farmer’s stuff with those pick transitions. Unlike last two time, weight is going up from 235lbs to the 245lbs. I made sure I stood up for a little longer before setting them down and then turnaround and go. As expected, pick was harder but not so much so as the full runs. Second set the little stupid metal wire almost got in the way on the repick but not an issue. Weight had felt light in my hands and I wasn’t feeling like my hands were as raw as they had been at the start of World’s prep. I still despise these handles but they are the closest to contest spec as far as handle thickness. I also own a pair so can do these at home. Contest will not have me worrying about pieces coming off or feet clearance and the height should be a little higher too. Even though only doing full runs at this point at 75-80% on this event compared to contest, I’m not too worried about it being there game day like some things. Back in the garage for rest of the workout. I had dillydallied after work so I was starting later than I should so I kind of went as quick from the deadlifts to the farmer’s stuff as I could and then took a breather here to get some fluids in before finishing up the session. Same superset as last week with chest supported dumbbell rows and zercher Jefferson curls. Notes were to increase the rows and do 3x8 on them and to keep same weight on the zercher stuff but do 3x12. The rows warming up felt ridiculously light compared to the Jefferson curls. Thankfully no ab cramping on these from the get-go. Rows trying to play with position to get back involvement as unfortunately with how large the weights are and the bench, the ROM does get compromised with the setup. The jeffersons felt fine and it was almost relaxing at times. Can tell the right side is tighter than the left. Put stuff away and get dinner ready. No bruising of bleeding in the right heel so that is something but ankles are feeling achy. Stretched out before bed.