Training Log: Entry 2445

DEEP WATER BEGINNER, Week 3, Day 4

AM WORKOUT (0550 workout via alarm)

Axle bench press 236
3x10

Close grip axle bench press 211
3x10

(3) Incline dumbbell press 90
3x10

Dips
1x25
2x20

Push-ups
2xFailure
1xfailure+failure set w/slingshot+failure set w/Catapult+25 pushdowns

SUPERSET (hyper-ab) no rest

Reverse hyper 230
3x20

Standing ab wheel
3x7

CONDITIONING

Tabata rounds on the BAS with 16oz gloves

Notes: 2:40 between sets of benching, 2:00 between sets of dips/push ups.  On the final set of dips, I transitioned immediately to the next set of push ups, and then on that final set of push ups I went straight into sets with the slingshot, catapult and pushdowns.  Honestly upset I hadn't come up with that beforehand: great way to make it more intense.  Switching to the dumbbells on the incline press is the right call, and my Ironmaster extensions should get here tomorrow, so that's cool.  

Whole body is aching.  This is the Deep Water I remember.  Good to have it again.  Food continues to scale up.

I got a nasty little conditioning workout planned for later today, but the BAS was good to get back to.  I remember the last time I ran Deep Water my aggression ticked up toward the end and I really tore into the heavy bag work again.

LUNCHTIME WORKOUT

95lb thrusters

45lb KB snatches (alternate each rep)

10x5

5x3

5x1

Time: 19:50

Notes: This was really slick.  Hit a set of 5 thrusters, then 5 snatches per arm, repeat until 10 sets done, then drop to triples for 5 sets, then singles.  I discovered earlier how thrusters and snatches played nice together and this really sealed it.  I was huffing good at the end.  Helps that my garage is a million degrees.  Tore a bit off both thumbs from the cleans, which is going to make deadlifts suck a lot tomorrow, especially as it's supposed to be a conditioning day but deads work better with the schedule.  Shoulders feel like they're going to fall off, and everything is in pain: Deep Water.