Training Log: Entry 2499

DEEP WATER INTERMEDIATE Week 6, Workout 2

AM WORKOUT (0525 wake up via alarm, 0700 workout)

25 chins

Axle clean and strict press away 156

1x15

1x13

6x12

Transition immediately to 50 dips followed by lateral raise stripset of

20x20lbs

20x10

20x5

20x2.5

20xEmpty hands

55 second crucifix position hold

75 second rest

Superset circuit (no rest) hyper-abs

Reverse hyper 230

3x20

Standing ab wheel

3x7

75 second rest

Poundstone curls

171xAxle

Notes: 8:00 between first and second set, 5:00 for the rest.  I was really shocked with how well this all went.  Hip healed up real well over night, but still just feeling that general "hit by a bus" feeling that comes the day after the deads.  Wanted 16 on that first set and really grinded for the 15th so just changed the plan slightly. Had to drop the axle and reclean it for the 100th rep, but that's a small concession for an otherwise awesome training session.  Once again, it's crazy how the program just transforms you.

Lawn mowing, conditioning and a walk or run with the Mrs later this evening, then an early shift tomorrow.  Not gonna lie: I'm feeling a little "let down" that the 6 month block is ended.  I'm an institutionalized man: I don't know anything else.  But change will do me good.

PM WORKOUT (1420)

30 thrusters w/135lbs

Time: 2:55 (3 second PR)

Notes: Mowed the lawn for 90 minutes too, and gonna run or go for a walk later. This seemed the right call. With tomorrow being Deep Water cleans, Grace Echo seemed like a bit too many cleans ahead of time. Just keep getting better at this. I think my focus on front squats in my conditioning has paid off.

Got in a 3 mile run with the Mrs this evening.  Cardiovascular system was strong, but running muscles definitely not happy.  Hip only seems to get mad after prolonged periods of sitting, so once again, if I stop moving I'll die.  Got power cleans coming up in less than 7 hours.