2012-07-20 workout – sled drags

Second day trying out sled drags with my DIY tire drag sled.

Start out light, start out easy, ease into things.

The Andy Bolton program I’m modelling after said for the first week:

• 6 trips
• 75 yards
• 45# on the sled
• 45 seconds rest between trips

As noted in my first day, I didn’t quite do that then. But today I got closer. I added one more rock (maybe 5-8#) to the tire. That seems to be enough for now. I made the 6 trips, 75+ yards, 45 seconds of rest. Note that the first trip is on a slight downhill, but the return trip is a slight uphill and oh, that really made things hurt. I really focused not on just walking and stepping, but trying to pull my femur by the knee-end back… thus really trying to engage my glutes and hams. Shit… I was burning.

I’m also going to add dynamic stretching to my warmup. I used to do these all the time back in my martial arts days and I could easily kick above someone’s head. Not that I really need to do that any more, but I’ve certainly tightened up and I’d like to regain some of my range of motion.

Oye. This will be good. I’ll stick with this weight and start dropping the rest times by 5 seconds like Andy’s progression lays out.