Training Log: Entry 2711

DEEP WATER BEGINNER, Week 4, Workout 2

AM WORKOUT (0325 natural wake up)

Chins (various grips)

4xFailure

Pendlay rows

3x10x240

Clean pulls

3x10x190

ALL OF THE FOLLOWING DONE BACK TO BACK WITHOUT REST (shrug-shrug-pull-neck-core-dips-push)

Axle shrugs against short strong bands

1x47

KB Kelso shrugs

18x55lbs

Band pull aparts

1x50

Neck work

Reverse hyper superset standing ab wheel

3x20x340lbs/12 reps

50 dips

25 pushdowns

Kroc rows

20x115

30 GHRs

POST WORKOUT SHAKE

10 minutes of snow shoveling

CONDITIONING

30 rounds of Tabearta w/95bs

Notes: 90 seconds rest between everything that needed rest. We got a little bit of snow last night, so I hit some speed shoveling before the conditioning to clear out a space on the driveway, then immediately shucked the winter gear, threw on my lifters and hit the 30 rounds of Tabearta. It’s still a total asskicker. The axle shrugs are really feeling full body, and KB handles seem like “the answer” to Kelso shrugs. Added more weight to the reverse hypers and more reps to the ab wheel. It was a solid day, but back day on Deep Water is always pretty unsexy.

Keeping the weight on the clean pulls light and focusing on explosion. Really felt like I got my traps to play today.

If winter conditions continue, hill run day might just become a straight run. We’ll see.

Working through leftovers. Doing dark meat turkey omelets vs beef. They’re fantastic. Also, I’ve brought blackberries into the diet: mixed into the yogurt. Keeping the dosage light, but I think Metamucil is giving me the support I need for digestion.

Got in my daily tabata KB front squats w/55lb bells.  8s across, 10s on the final.  Feeling beat to hell on these.  The journey from sets 2-7 is quite amazing.