Training Log: Entry 2581

AM WORKOUT (0307 natural wake up)

GIANT SETS (jump-squat-row)

Box jump (high)

5x4

Buffalo Bar Squat

5xBar

5x140

5x230

3x315

3x365

3x415

Meadows row 150

3x6

2x5

Buffalo Bar Squats 315 (90 seconds rest, 12:40 total time)

5x10

50 dips

25 pushdowns

50 pull aparts

CIRCUIT (no rest between exercises or sets) hyper-abs-squat

Reverse hyper 360

4x14

Standing ab wheel

4x6

Belt squat 200

1x16

1x15

1x14

STRIPSET

16x200

Reps of 175,150,125,100,75,50,25,axle

Neck harness

Neck curls

CONDITIONING

13 rounds of 3 bear complexes w/95lbs and 5 strict chins

10 rounds done in 9:26 (10 second PR)

Total time 13:00

SECOND BREAKFAST

2 mile 80lb weighted vest walk w/dog

Notes: Happy with this workout. Kept strict 90 second rest on the supplemental work and flew through it. The main work was heavier than it should be, but that happens on the middle week of this program every time.

Way that plate math shook out today allowed me to be able to do more box jumps than usual. Jim and Brian Alsruhe are right: it’s just a great thing to start off a session with. My hips are totally opened up by the time I need to squat.

That conditioning circuit is just money. Aside from just blowing up my lungs, it’s my secret mobility program. I’m moving FAST through a full ROM on front and back squats AND I’m getting a bar behind my neck. Since making it a regular feature I’ve noticed how much easier it’s been to hit depth on these stupid early AM workouts. Top it off with the fact that it’s getting blood into my legs after squats and into my shoulders after presses and it’s a total win.

PM WORKOUT (1700)

Apex Hills+

Run up hill, do 10 KB swings (used the 40kg bell), walk down hill, rest, repeat

3 rounds w/1 minute rest
3 rounds w/45 second rest
3 rounds w/30 second rest
3 rounds w/15 second rest
10 rounds w/no rest (just walk down hill and repeat)

Notes: Mrs bailed on the run due to weather, so I found a hill and took something from tactical barbell

 

There's the bell at the top of the hill, for perspective.  Original rx was 5-10 rounds w/1-2 minutes of rest, and keeping rest times short it wasn't quite answering the mail, so I just kept shaving them off more and more and it started getting me gassed.  Good to get in something different.

My plans for a prowler workout on my birthday may be getting rained out.  Will have to come up with something to ring it in.

Oh yeah, broke out my grippers again too.  Did 5x3 with the #2 and then a set of 20 with the 1.