Training Log: Entry 2684

AM WORKOUT (0330 wake up via alarm)

GIANT SET WARM UP (jump-squat-row)

Box jump

3x3

Buffalo Bar Squat

5xBar

3x140

3x230

T-bar row 100

3x10

WORKOUT

Juarez Vaelly squats w/jumps and rows.

Go 3 box jumps-10 squats-10 rows, then 3 jumps-1 squat-10 rows, etc.

Started with 320lbs, after that series was finished, went with 230, after that series was finished, ended with 40x140 buffalo bar squat

Belt squat dropset, starting with 200, then 175-150-125-100-75-50-25-axle

POST WORKOUT SHAKE

EXTRA CONDITIONING

10 KB swings-10 dips-10 swings-4 ab wheels

5 rounds of the above, buy out with 50 swings

Done in 10:30

Notes: I'm sure there's a better way to log all that, but ultimately I got 150 reps of Bufalo bar squats in this morning as part of my deload workout.  Had to make the jumps a little on the shallow side.  Jumping before squats is awesome: jumping AFTER squats is tricky.  I like how this worked out.  

Went to do some burpee chins and had nothing in my upper body pressing muscles.  Went for dips and my triceps were murdered.  Looks like that 30 minute press thing worked.

Gonna hit the prowler tomorrow, and that might be my last time doing it for a while as I take on Deep Water.  I have a 10 mile race in Apr I need to start prepping for.

Ended the day with Tabata KB front squats w/45lb bells.  Made it a goal to get 9 squats per round.  Managed it for all but the final one.  Good to have things to chase.