Training Log: Entry 2500

DEEP WATER INTERMEDIATE Week 6, Workout 3

AM WORKOUT (0300 wake up via alarm)

Chins (various grips)

3xF

Clean pulls 135

1x10

Power cleans 155 w/10 band pull aparts between sets

7x12

1x16

Axle shrugs against bands

1x108

Kroc rows 115

1x15

Notes: 4:00 between sets of 12, 5:00 before the set of 16. These were some of the best power cleans I’ve done, and also done while feeling just awful. It’s how I expect to feel at this point in the program after what I’ve put my body through. My hands are also a total horror show. This is the last “Deep Water” workout of Deep Water. Just benching and active recovery left. Schedule may be a little screwy for the next few days, but at this point it’s just cashing the check.

PM WORKOUT (1530)

16 rounds of 20 seconds on/10 seconds off intervals

Odd minute: stone of steel to shoulder
Even minute: burpees

Notes: Still a killer combo.  Good quick way to get the heart rate up.  Back is tender and wasn't moving too quick on the stone.