Training Log: Entry 2373

DEEP WATER INTERMEDIATE Week 1, Workout 3

AM WORKOUT (0320 Natural Wake up)

Power cleans

10x10x160 w/3:45 between sets

5x10 band pull aparts between first 5 sets, neck work for rest

Immediately after 10th set, shrug-shrug-core w/no rest between movements

Axle shrugs against short strong bands

1x54

KB Kelso shrugs 62.5lb bells

1x18

Reverse hyper/standing ab wheel

3x20x360/13

POST WORKOUT SHAKE

CONDITIONING: “MEAT EATER II: CHINESE BUFFET”

10 rounds of 10 KB swings w/40kg bell and 10 burpee chins

Time: 18:17

25 pushdowns

Notes: Once again “re-learning” how to clean. It’s still light weight, but with my technique it beats up my lungs plenty. Toward the end I was remembering some of the lessons I’ve learned: pull slow at the start, THEN fast. Don’t try to explode it off the floor. Rack position is still hot garbage, but good enough for my intent. Rounded out with some greatest hits.

The conditioning work was something I was pretty proud of. I got the clean done first because they were the biggest time sink. I owed clean pulls and chins. I figured KB swings were close enough: something explosive and hip hinge, so I took meat eater II and swapped burpees for burpee chins. “CHINese Buffet”. Get it? All you can eat alright. It was pretty awful.

Finished the day up with my Tabata KB front squats with 62.5lb bells.  8s across for the first 7, 5 on the final.  Still holding the bells the whole time.  After this round, I'm thinking of dropping the weight back and going true Tabata for a while.  Might be a solid challenge.