Training Log: Entry 2489

DEEP WATER INTERMEDIATE Week 4, Workout 4

AM WORKOUT (0515 wake up via dog, 0650 workout)

Axle bench press 256

2x10

1x8

Close grip bench press 221

3x10

(3) DB incline bench 100s

1x10

1x8

1x7+immediate burnout set of dips

Dips

1xF

1xF+immediate burn out set of push ups

Push ups

1xF

1xF+slingshot set+catapult set

Notes: 2:40 between benching, 2:00 between dips and push ups. Got in 10 band pull aparts between all sets of benching as well. Was really strong in today’s bench workout: kinda nice to have that. Saw growth all around despite the short rests.

Got a night shift today. Gonna try to get in some conditioning somewhere.

Forgot to log that I did 100 fasted KB swings with the 40kg bell this morning.

PM WORKOUT (1500)

20 seconds on/10 seconds off for 10 minutes of the following 

Odd round: Stone of Steel to shoulder

Even round: Burpees

Notes: This is just awesome.  The stone shouldering/burpee combo could easily slot into Juarez Valley one day too.  Full body one way and then full body the other.

Plan is to do a tabata Devil's press before work tonight.  Rumor is that internet might be down at the worksite, so logging now in case I'm dark.

Sparring night at Tang Soo Do was a blast, despite being "non-contact" sparring.  I couldn't NOT make contact: hard to overcome that.  Instructor was cool with it.  It was one 2 minute round, so little, but I haven't done any sparring in so long that it just felt amazing to move again like that.  Got lots to work on.