Training Log: Entry 2389

BUILDING THE MONOLITH Week 1, Workout 4

AM WORKOUT (0310 wake up via alarm)

Juarez Valley front squats 255 w/5 six count burpees between sets

8

1

7

2

6

3

5 (bar slipped on rep 4, had to re-rack briefly to get rep 5)

4

Time: 16:35

Transition immediately to 10 rounds of

5 chins

2 standing ab wheel

5 dips (25 pushdowns after final set)

4 reverse hypers

50 pull aparts

Belt squat stripset (no rest/no lockout)

30x150

5x125

5x100

5x75

5x50

7x25

7xAxle

30 GHRs

10 neck bridges each way

Notes: I’m calling this the bike work that Jim suggests, simply because I sold my airdyne. 255 is a weight reaching the “just because you can doesn’t mean you should” sorta level. I think next time I’m gonna keep the weight at 225 and try to absolutely blitz the workout. I wanna keep the reps on the lower side still so that I’m not pushing recovery hard right before my final lifting workout of the week. Goal is to use this workout to recover before the next one: not tax myself. Still, got it done, and then used my daily work to keep heart rate up.

I’ve got most my extra assistance work slotted. Would still like to get some heavy reverse hypers in at some point. Maybe on my prowler day.