Training Log: Entry 2497

DEEP WATER INTERMEDIATE Week 5, Workout 4

Fasted 100kb swings w/40kg KB

AM WORKOUT (0505 wake up via dog, 0650 workout)

25 chins

Axle bench press 256
1x10
1x9
1x8

Close grip axle bench 226
3x10

(3) Incline DB bench 100s
1x9
1x7
1x7+2 rest pause+burn out set of dip

Dips
1xF
1xF+burnout set of push ups

Push ups
1xF
1xF+slingshot set+catapult set

SUPERSET (no rest) hyper-abs

Reverse hyper 230
3x20

Standing ab wheel
3x7

Notes: 2:20 between sets of benching, 2:00 between sets of bodyweight stuff.  Was feeling a little off today, and had some issues on the second set of close grip where I set up weird and my plates kept bouncing off the plates on the plate holders.  Gotta get in more nutrition as I close out the program.

Came up with my strategy for the deadlift day coming up: I'm going to open up with 7x12, and then use the 8th set for my set of 16, rather than opening big and trying to close.  Will be judicious with rest periods, and absolutely willing to use dead stops as needed.  

Gonna get in some keg carries later.  

PM WORKOUT (1500)

Keg carries
10 rounds w/25lb plate in keg
6 rounds empty power keg
After odd rounds: 6 alternating KB snatches w/45lb bell
After even rounds: 10 KB swings w/40kg bell

Notes: No time.  My phone overheated and shut off the timer.  Testament to how warm it was out there.  This was BRUTAL.  Definitely pushed into the red.  Remembered some things that worked before: lapping the keg after the initial pick to get a better grip, getting it sunk in deep into my torso, carrying it up high on my body, etc.  It's what all the practice is good for: remembering these things.

I really think this COVID training has unlocked something new in me.  It's been great to bring back this strongman stuff, but it's not "bringing back"; it's bringing FORWARD.  Whereas before I'd do 4-6 rounds of carries and call it good, I've found a way to combine it with more of the WOD-y stuff I've been doing, get more explosive stuff into it, bring Deep Water things to the table, etc etc.  It's all forming into it's own entity.  It's been a pretty awesome process to watch unfold.

More future programming spitballing: I'm thinking with 2 pressing days a week I can have one day where the emphasis is on clean once and press away and the other is clean each rep.   More opportunities for variety that way too.  Assistance is going to be primarily DC-eseque stuff.  Rest pausing and intensity modifiers.