Sled runs i love. Runs or pulls Iām built for that.
If im pushing on the rower like i should it zaps me every time. Especially if Iāve done deadlifts or a big leg movement before.
My current circuit is 250 meters 1min rest for 9-10 sets. Before the Bear fight i had distance rows 1k or 2500 for time. I donāt know which i hated more. But it is a good prep for truck pulling
Aging is a bitch.
See Iāve got long levers so the row feels easier for me. I can stay in that 32/33 strokes/minute and ~1100 cals/hour range for a while. The last time I tested on the 2 km row I did 7 minutes and 23 seconds, which isnāt like record setting but pretty decent given that I hadnāt really trained for it.
The sled though . . . I pushed 120 kg for 30 meter stretches the other day (doing circuits with 8 cals on the Ski ERG and 10 hand-release pushups) and I was absolutely fried after 4 rounds. Like literally could not do another one.
Thats a legit circuit I gwt why you were fried. I adapted to the 2k as i progressed. Went from about 9mins to 7:50at the end and as a 6ā6 325lb man i can live with that.
Havent done sled in a while, dont have one in the current facility. Used to do EMOM for 25 meters 8-10 rounds.
Nowaways its replaced with yoke walks which are humbling in a different way. Currently working on foot speed with those so its 6 rounds 15 meters 30secs between sets with 500lbs. Goal is to prep for Ga Strongest that has a growing yoke event. 15 meter runs starting at 550 working up to 700
This is Freshs wheelhouse. I can row and or elyptical with anyone and proly at all ages
Sorry for the war story
I didnāt know they made two seater ellipticals
I developed some shoulder pain recently. It really hurts when I raise my arm above shoulder level straight out to the side. I think itās a shoulder impingement or rotator cuff or labrum issue and I should go get physical therapy.
What I donāt understand is why itās my off arm that hurts. I donāt use my left arm for much of anything, much less repetitive overhand motions.
Under use possibly
Slouching
@jazznutUVA likely nailed the reason. Posture issues cause tons of shoulder issues mainly in the rotator cuff. Those smaller muscles weaken as you slouch (typically from working at a computer) and your shoulders roll forward.
Stretching will helpnbut a PT can give you a routine of wall slides ans band work to strengthen those muscles
I had an impingement/frozen shoulder a few years ago. A cortisone shot and three-week course of PT supplemented by home exercise got me straight. My therapist was great. First thing he did was realign my whole skeleton. He attributed my impingement to one leg being a half inch longer than the other. That got my pelvis out of alignment, which led to my rib cage and scapulae being tilted, which caused my shoulder to freeze up. He gave me some heel lifts to put in my right shoes. Between that, and the exercises unfreezing my shoulder, Iāve been good to go ever since.
4
@4547Lambeth if youāre in Fairfax i can give you the contact for a good PT facility
Alright with the New Year around the corner I know plenty of people are making resolutions to get in shape etc. For me the New Year means Iām officially prepping for Georgiaās Strongest Man and USS Nationals in June.
Part of holding myself accountable means Iāll occasionally post my workout here. This isnt meant as a humble brag but as a way to keep me accountable and grounded and maybe start a few conversations to keep my busy.
Feel free to join in post what youāre doing what your goals are and we can support wach other.
Anyways heres todayās session
Yoke Walk 15yrds 7 sets 30sec between sets
506lb
Sandbag toss for height-target 13 feet
40lb bag
2x12 45 sec between sets
Landmine rotation
45lb plate
6rounds 1min between rds
KB swell 53lb bell
Interval 35 sec on 60sec off 6 Rds
Battle rope
Intervals 35sec on 40 off 6 rds
Loading pin holds w/hand grenade
70lb 2x35 sec
80lb 1x20
Total time 1hr 27 min. Avg HR 127 max 171
Mine today:
100 fork lifts and 20 hand tilts.
I have been struggling with my land mine weight rotation and battle rope intervals- so thanks. I need to go up in weight and I think I need to incorporate some versa -climber in between my super-sets.
Is it possible to āruptureā your News Years Resolution before you start?
Impressive brother!!
Impressive in a different way
I had a great workout today. It was leg day and I warmed up with a 15 min HIIT row. Burned 1200 cals in total. Unfortunately my kids proceeded to demand dominoes for dinner so the result is basically that I did a net -2 great workouts.
Heh i know that feeling. Trained this morning now crushing 5 Guys with the kidsā¦
Figured itās time for an accountability check in now that January is in our rear view and February is here and the march to Georgiaās Strongest and US Nationals is on.
The biggest change right now is the introduction of a nutitionist. Dialing in my diet with the goal of maximizing every training session and packing on as much muscle as possible. Currently that means targets of 300+ grams of protein a day and 450g carbs.
January wrapped up a strength and capacity building program. It was fun to work up to a few heavy singles across the main lifts and get a few PRs. February Iāll begin event specific training sessions.