Training Log: Entry 2660

AM WORKOUT (0415 natural wake up)

(4) Texas Deadlift Bar touch and go mat pulls
5x135+chains
5x225+chains
1x315+chains
1x385+chains
11+5+5x455+chains (rest pause)

12 rounds EMOM

Odd minutes: (3) Deficit deadlifts 315lbs
Even minutes: SSB squats 205lbs

8-7-6-5-4-3

Axle shrugs against short strong bands
1x32

Transition immediately to 50 band pull aparts, then to neck harness, then neck curls, then 40 reverse hypers, then 20 standing ab wheels

CONDITIONING

40kg KB swings-burpee chins

21-15-9-5

Time: 8:22

Notes: Kid's school was canceled and I took the day off work, so I could sleep in.  Wanted to get this in before the snow started to hit, as I knew I'd be shoveling later.  I had that 12th rep for the topset, but at the top of the 11th I felt a little electric surge go through my upper body musculature and knew discretion was the better part of valor today.  Got the total reps, which was awesome.  Honestly didn't think I had anything in me for the EMOMs, so I'm really pleased with how that went.  Might Hepburn it and add some reps to the end.

Not sure what the exact resistance rating is on the bands, but they're the next step up.  Solid challenge.

That conditioning workout is solid.  Great for low equipment/time.

PM WORKOUT (1645)

Tabata KB front squats w/45lb bells

Notes: Literally got this done while my Ninja grill was making curly fries.  Threw them in, ran to the garage, set the timer and went do it.  Stuck with the Dan John rule of "minimum of 8 reps per round" and held the bells at my side during the 10 second rests.  This is so fantastically brutal.  

Had to skip Tang Soo Do tonight due to a winter storm.  Glad we got our stripes last class.