Training Log: Entry 2637

WEDNESDAY

BUILDING THE MONOLITH Week 6, Workout 1

AM WORKOUT (0311 wake up via dog)

Box jumps (stupid high)

3x3

Chins

100

Axle clean and press away

5x151

5x171

5x191 (continental)

13+4+5x151 (rest pause)

SSB Squat

5xBar

5x135

5x225

5x315

5x5x400 (2 min between sets)

Band pull aparts

2x50

Dips

200 followed immediately with

90 lateral raises w/5lbs

25 pushdowns

POST WORKOUT SHAKE

CONDITIONING

8 rounds of 20 seconds on/10 seconds off alternating thruster/back squat thruster w/95lbs (rest with bar on back)

20 standing ab wheels

40 reverse hypers w/50lbs

Notes: Started off with giant sets of chin-jump-squat-press, then chin-squat-press. Once I got to the worksets of squats, I just did them straight. SSB takes a lot out of me. I learned how to brace better today with that bar, which went a long way toward improving my performance. It’s a little different compared to a straight bar.

The conditioning at the end was interesting. Still want to keep that ability to hold a bar on my back, and this gave me that opportunity. It’s far more exhausting compared to having the bar on the floor between rounds.

PM WORKOUT (1300)

Keg Grace

Time: 1:45 (17 second PR)

Notes: Maybe now people will get off my back about sub 2-minutes, haha.  I used the technique that would get me there, but this was still a good workout all the same.  I got cut out of work early today, which made this possible, and I'm planning on taking the dog for a walk while I wear the vest in a bit.

Got in a 2 mile 80lb weighted vest walk with the dog around 1400.

Tang Soo Do was sparring night. We spent the beginning of class going over some basics and forms, then worked combos on the wavemaster. Mrs and I were taught spin crescent kicks. They were fun.

Got to get in 1 round with the instructor for sparring. It’s nice being higher up in ranks because I’ve been taught more moves, which means I can use more of what’s in my memory bank. I’ve been doing my best to respect the class and not use a bunch of stuff outside my belt rank, but now I have a pretty large arsenal of kick techniques available. Threw some of the spin crescent kicks in with some other stuff, focused on moving around, playing laterally rather than linearly, etc. Saw some photos and I’m leaning back too much, which is what they teach us but I just plain don’t like doing that. I need to be on my toes more. The foam dipped foot guards they have us wear makes it tricky. I should probably bring in the jump rope to help. Got cautioned that I’m striking to the head with hands, which is against the rules. I don’t even notice me doing it: must be instincts.

My kid got to have their first ever sparring night, now that they are graduated into the full program. They had a blast. Threw a TON of spin back kicks.

Mrs caught our instructor off guard by throwing a double kick. The instructor is used to people only throwing single moves, so after my wife threw a front kick they charge forward and ate a roundhouse. I was so proud.