Training Log: Entry 2429

AM WORKOUT 1 (0650) Post Night Shift

DEEP WATER BEGINNER Week 1, Workout 1

Buffalo Bar Squat (3:45 between sets)

10x10x325lbs

Barbell lunges (2:00 between sets)

3x10x95lbs

SUPERSET (hyper-wheel) no rest between sets

Reverse hyper

3x20x230lbs

Standing ab wheel

3x7

AM WORKOUT 2 (1130)

21-15-9 

Touch and go deadlifts 225

NG chins (strict)

Dips

Time: 9: 17

Notes: Playing around with this a little, since I've run it legit before.  3:45 is my "4 minute rest" because it factors in time putting on the belt and approaching the bar.  Very last set had me struggle a little on the final reps, which is just about perfect.  Cutting a minute out should make this challenging.  I do want to take moment to reflect on just how strong my squats have got out of nowhere, as last time I ran this I was doing something like 295 for the intermediate program, and now 325 feels a bit on the light side.  Strength and conditioning are just through the roof there.

I cut out the deadlift technique work and decided to make it part of a WOD instead.  Will do the same with the squats next week.  Never cared for the technique work otherwise: this makes it palatable.

Can go heavier on the lunges next time, or keep rest periods on the short side.  Still sorting it out.

Went with the reverse hypers and ab wheel so I could squeeze the daily work in too.  I think it meets the intent enough.  The ab work Jon includes absolutely sucks, but never did much for my actual core strength compared to these movements.

That WOD was a total ballbuster.  I think it's more the night shift fatigue showing itself.