Training Log: Entry 2372

DEEP WATER INTERMEDIATE, Week 1, Workout 2

AM WORKOUT (0330 Natural Wake up)

Axle clean and push press away

10x10x181 w/3:45 between sets

5x10 band pull aparts between first 5 sets

Immediately after 10th set, transition straight to lateral raise and core superset, no rests

DB lateral raises

20x20lbs

20x10

20x5

20x2.5

20xEmpty hands

Reverse hyper/standing ab wheel

3x20x360/13

Poundstone curls

132xAxle

POST WORKOUT SHAKE

CONDITIONING:

10 rounds of “Cluster Bomb”: 42 burpee chins accomplished

Notes: 181 is the exact right weight. It was heavy and challenging but not world ending. It required me to stay sharp, because on a few occasions my mind drifted, so did the axle, and I paid the price. On the 7th rep of the final set, lockout got weird on me, I got the 8th rep, dropped the axle, continental’d it back into place and finished up the set. I’m contemplating making the final workout goofy and going full 30 minute press challenge on it, but that’s a 5 week decision.

My elbows are pretty mad at me, and most likely its from all the kettlebell cleaning I’ve been doing. That happened during Building the Monolith. I find new shiny toys like this and it’s ALL I do. Gotta watch out for that. All that said, the Poundstone curls felt pretty awesome on my biceps.

And that shiny new toy IS Cluster Bomb, and it continues to just be REALLY effective. It’s hard to stay away from it.

My appetite is VORACIOUS. I am at the point where I actually have a snack I pack to eat in the car after I drop my kid off before I drive to work. So like, a breakdown of my morning is

Wake up at 0330, eat half a low-carb bagel w/sunbutter on it

Post workout shake of 7oz egg whites, 1 scoop whey isolate and greens supplement at 0500-ish

Gigantic memetastic breakfast I’ve shared previously at 0610

Greek yogurt cup, sugar free dark chocolate PB cup and an energy drink in the car at 0700

Get to work around 0740 and eat a salmon wrap

And then I’m eating like every 30 minutes at work.

I should probably shift away from so much yogurt and come up with some more meat-based solutions in retrospect. But small battles.

Got in the Tabata KB front squats.  8s across, had to set the bells down on the 8th round and only managed 6.  This has been a serious challenge: it's good for me.