Training Log: Entry 2418

AM WORKOUT (0500 wake up via dog)

SUPERSETS (squat-hyper)

Buffalo bar squat
5xBar
5x140
5x230
5x320
5x360
5x400

Reverse hyper 410
2x10
2x9

SUPERSETS (squat-dip) 2 minutes between sets

Buffalo bar squats 360
5x5

Weighted dips 55
5x10 (last set with 25 band pushdowns)

50 band pull aparts
20 standing ab wheel

Belt squat stripset
31x150
5x125
5x100
5x75
4x50
4x25

30 GHRs

Post workout shake

Tabata KB snatches 45lb bell

Notes: Change plate rests on the mainwork of squats until the final 2 sets, then 2 minutes rest.  Absolute right level of challenge for the workout.  Reverse hypers for the supersets definitely added an interesting element of some lower back fatigue coming in.  The 5x5s weren't buttery smooth, but they weren't grinders either.  I owe 50 chins, and plan is to hit Fran+ later today to get those in and get some active recovery before my front squat workout tomorrow.  Amped I got my training in before the family got up on the weekend.

Had a very solid breakfast after it was all done.  Mrs wanted breakfast burritos, so I got a Ham and Egg one, cut it into thirds, took one third and put the innards in a bowl mixed with 3 organic cage free eggs, 3oz grass fed ground beef, 1/4 avocado and grassfed butter.  Very substantial, felt far more "me".  

PM WORKOUT (1300)

Crossfit Fran+ (strict chins, 95lb thruster)
21
15
9 (time: 5:03)
5 (time 5:58)

Notes: I'm really getting fluid on these thrusters.  Very tonic on my knees.  Was breathing hard when this was all done.  I'm getting fast and conditioning is getting strong.  Need to get some cardio back in the program at some point.  These short workouts are too tempting, especially on weekends with family.