Training Log: Entry 2704

DEEP WATER BEGINNER Week 3, Workout 2

AM WORKOUT (0315 natural wake up)

Chins (various grips)
4xFailure

Pendlay rows 235
4x10

Clean pulls 190
3x10

MEGA TRAP/UPPERBACK SET 'O DEATH (shrug-shrug-pull-neck) no rest between movements

Axle shrugs against strong short bands
1x43

Kelso shrugs w/52.5lb KBs
To failure

Band pull aparts
1x50

Neck harness work

CORE SUPERSET CIRCUIT (no rest between movements/sets)

Reverse hyper 320
3x20

Standing ab wheel
3x11

50 dips
25 push downs

Kroc rows 115
1x18

POST WORKOUT SHAKE

CONDITIONING

30 rounds of Tabearta w/95lbs

THIRD BREAKFAST

2 mile 80lb weight vest walk w/dog

Notes: 90 seconds rest between everything.  This was an awesome back day: very productive and was feeling strong.  Pendlay rows are hitting the mark, I'm exercising discipline with the clean pulls and focusing on explosiveness, and coming away feeling pumped up.  I got up WAY too early: I was so used to working earlies last week that I still had that schedule on my mind.  In turn, I had more time for conditioning than usual, so pushed it for 30 rounds.  I actually had 20 minutes extra after that, and I was pretty proud of myself: I decided to play a video game and just take a moment to myself vs try to cram in even more training on top.  Been a while since I could find that balance.

Was good to get the dog walked early today.  If my schedule permits, I may try to keep that up.

All I got left is tabata KB front squats, but there's always room for more. 

EDIT

Finished out the day with my Tabata KB front squats with 52.5lb bells.  8 reps per round for first 7, 10 on the final.

Excited I'm not on nights this week.  Makes training/nutrition easier.  Deadlifts will cap off the week.  I need to remember to gorilla tape my quads to keep them from bleeding.