Training Log: Entry 2706

DEEP WATER BEGINNER Week 3, Workout 4

AM WORKOUT (0333 natural wake up)

Axle bench press
3x10x241

Close grip axle bench press
3x10x216

(3) Incline DB bench
10x85
8x85
7x85+1 set of dips to failure

Dips
1xF
1xF+set of push ups to failure

Push ups
1xF
1xF+1 set w/Reactive slingshot+1set w/Slingshot+1set w/Metal Catapult+25 pushdowns

Immediately after push-ups, transition straight to core superset

Reverse hypers
3x20x320

Standing ab wheel
3x11

30 GHRs

POST WORKOUT SHAKE

CONDITIONING

"BURPMUDA TRIANGLE"

30 rounds, Tabata protocol, rotating between

KB clusters w/52.5lb bells
Burpee chins
KB swings w/40kg bell
Burpee chins
Repeat

Notes: 90 seconds rest between benching/dips/push ups.  Also got in 5x10 band pull aparts and neck work between sets.  This day continues to be a snoozefest, but I get it.  The more I run this program, the more sense it makes.  You get kicked in the nuts on the first workout of the week, and then it just tapers and tapers so you can be recovered in time to do it all over again.  Trying to turn this into something it's not would be a mistake.  I'm seeing progress all around, for what it's worth.

That conditioning workout though?  That is magic.  I was able to get in my 50 chins barely within those 30 rounds.  The cute name: you can see in the photo the triangle set up.  I got the double KBs for the clusters, the single for the swing, and the chinning bar at the point of the triangle.  You ping from the cluster to the chin to the swing to the chin to the cluster, just hitting the 3 points.  And, just like the Bermuda Triangle, stuff seems to vanish mysteriously here.  Specifically: rest times.  I kept wondering how 10 seconds could go so fast while 20 seconds went so slow.

Took the day off from weighted vest walks, since I got Tang Soo Do tonight.  KB squats are owed. 

PM WORK

Got in those tabata KB front squats with 52.5lbs.  8s across, 11 on final round.  Totally owning the weight.  I also REALLY hate this workout, which is a good sign.

Tang Soo Do was basics night.   This tends to be my favorite.  Just drilling the fundamentals.  Really focused on some power generation.