Training Log: Entry 2698

DEEP WATER BEGINNER Week 2, Workout 3

AM WORKOUT (0305 wake up via alarm)

Axle clean and strict press away

10x10x141lbs

Did supersets of 10 band pull aparts between then first 5 sets, then neck work between 2 sets, then more band pull aparts

IMMEDIATELY after final set, jump straight into

Lateral raise stripset (no rest between sets)

20x20lbs

20x10

20x5

20x2.5

20xEmpty hands

Poundstone curls

129xAxle w/2.5lbs per side

SUPERSET CIRCUIT (no rest between exercises)

Reverse hyper 270

3x20

Standing ab wheel

3x10

POST WORKOUT SHAKE

CONDITIONING

21 KB thrusters w/50lb KBs

21 chins

15 alternating KB snatches w/50lb KBs (15 reps total)

15 chins

9 KB thrusters

9 chins

5 snatches

5 chins

No time: phone didn’t click when I needed. Less than 7 minutes, based off how much time I had to get this done

Notes: 3:45 between sets of press. Weight is just about perfect here. I was absolutely murdering it in the early sets, and the final 2 sets had a few struggle reps in it. Should bode well with reduced rest times. I am so totally dialed in to my body at this point it’s pretty nuts. These sessions have run long, but this concludes the final 4 minute rest workout of the program: the REAL training starts soon.

Trying to hit Fran after 100 reps of press was proving to be too long of a workout, so I called an audible with those snatches. Been a while since I did those, so it was a nice stimulus change.

Got a wintry mix blown in for today. Tuesdays were my prowler days on the previous program, so a bit of kismet that it didn’t happen today. Means a weighted vest walk probably isn’t in my future.

Current schedule has me looking at a 12 tomorrow. Plan is to bench in the morning for that, then Tang Soo Do in the evening.

PM WORKOUT I (1530)

Tabata KB front squat w/50lb bells (8 reps per round, 11 reps in final round)

PM WORKOUT II (1900)

Tabata KB front squat w/5lb bells (8 reps per round)

50 dips

25 pushdowns

30 GHRs

Notes: Got off work early and told myself I was going to go for a run.  Ended up spending the extra time doing a bunch of meal prep instead.  Turned around and it was time to grab the kiddo, so I hit the tabata on the way out the door.  Once again: just head in the garage, grab the bells and go.  Love being "always ready".  Second round was just me taking the trash out through the garage and getting it done.

Working a 12 tomorrow.