Training Log: Entry 2712

DEEP WATER BEGINNER, Week 4, Workout 3

AM WORKOUT (032 natural wake up)

Axle clean and strict press away

10x10x141

Between sets

5x10 band pull aparts

Neck work

Immediately after 10th set w/o rest (raise-core)

DB lateral raise stripset

20x20lbs

21x10

22x5

23x2.5

24xEmpty Hands

Reverse hyper/standing ab wheel

3x20x340/12

25 pushdowns

Poundstone Curls

130xAxle+2.5lb plates

30 GHRs

POST WORKOUT SHAKE

CONDITIONING

30 rounds, tabata protocol, alternating between KB clusters, burpee chins, dips, single arm swings and snatches. Enough to get in 50 dips and 50 chins among other stuff

Notes: 2:45 between sets of pressing. On the 6th set I ended up tweaking something in my trap after the final rep. It’s annoying, but doesn’t seem to be impacting performance. Please don’t wish me a speedy recovery: this is just a status update. Once again, just crushed the pressing on this. Minor struggle on the final 2 reps of the final set. 2 minutes rest is going to work out fantastic. Went with weight on the Poundstone curls just to save a little time, and the conditioning circuit was brutal enough. The clusters are the real moneymaker, and the more frequently I hit them in the circuit, the more brutal it becomes.

Working an early shift tomorrow, so I’ll get up even more stupidly early and get in the bench workout. Otherwise, got my front squats today and that should close it out.

Tabata KB front squats down.  8s across, 10 on the final.  I own the weight.  A few more of these this week and then 5lbs total and we start over.