Training Log: Entry 2472

DEEP WATER INTERMEDIATE Week 1 Workout 4

AM WORKOUT (0620) Post Night Shift

25 chins

Axle Bench Press 251
2x10
1x8

Axle close grip bench press 216
1x10
1x9
1x8

(3) Incline DB bench 95
2x10
1x9+set of dips

Dips
1xfailure
1xfailure+set of push ups

Push ups
1xF
1xF+burnout w/slingshot+burnout w/catapult+25 pushdowns

20 standing ab wheels
40 reverse hypers

CONDITIONING

5 rounds (no rest) of

20 kb swings w/40kg bell
5 chins

Time 4:36

Notes: 2:00 rest between everything.  Wanted to get this done speedy to get back to the family.  Saw growth across the board: awesome results.  Conditioning helped me finish out my daily work and was honestly pretty brutal.  My grip is the real limiting factor on these swings, especially with the torn callouses, so I'm excited for the opportunity this will have to improve things. Will ideally get in some more conditioning today, and then Juarez valley before my early shift tomorrow.

PM WORKOUT (1430)

MEAT EATER CANNIBAL 

10 rounds of
10 kb swings w/40kg bell
10 devil's presses w/20lb dumbbells

45 seconds per round

Time: 21:10

Chased with unbroken burpees set to Iced Earth's "1776" to celebrate the 4th

Helluva workout.