Training Log: Entry 2697

DEEP WATER BEGINNER, Week 2, Workout 2

AM WORKOUT (0305 wake up via alarm)

Chins (various grips)

4xFailure

Bent over barbell rows (Pendlay)

4x10x230

Clean pulls

3x10x185

TRISET (shrug-shrug-pull)

Axle shrugs against strong short bands

1x41

Kelso shrugs w/Kbs

12x50lbs

Band pull aparts

1x50

SUPERSET circuit (no rest between movements) hyper-abs

Reverse hyper

3x20x270

Standing ab wheels

3x10

Neck work

POST WORKOUT SHAKE

CONDITIONING: TABEARTA w/95lbs

25 rounds of 20 seconds on/10 seconds off

30 GHRs

Notes: 90 seconds rest between movements. Another decent back day. It takes me a few sets on the rows to find my groove. More warm-ups would probably help, but time is at a premium. I’m keeping the weight low on the clean pulls and really focusing on exploding out of it, and it seems to be working out well. I cut out the kroc rows for the sake of time, but might throw them in later today. Kelsos feels great with the KB handles.

Tabearta was rough today. Fits this day just perfectly.

It’s crazy how sore my body is. This program always delivers.

PM WORKOUT (1500)

2 mile 80lb weighted vest walk with dog

PM WORKOUT II (1900)

Tabata KB front squats w/50lb KBs, 8 reps per round, 10 reps in final round

Notes: Starting to find where I can push the limits now.  Growing this little workout at the end will probably do some good.  Still got some crazy days ahead work wise.