Training Log: Entry 2713

DEEP WATER BEGINNER Week 4, Workout 4

AM WORKOUT (0305 wake up via alarm)

Axle bench press 246

2x10

1x8

Close grip axle bench press 221

2x10

1x9

(3) Incline DB bench 85s

10

9

8 w/set of dips to failure

Dips

1xF

1xF w/set of push ups to failure

Push ups

1xF

1xF+1xF w/reactive slingshot+1xF w/slingshot+1xF w/Metal Catapult+25 pushdowns

Transition immediately into core superset circuit

Reverse hyper+standing ab wheel

3x20x340/12

POST WORKOUT SHAKE

Tabata KB front squats

Notes: 90 seconds rest between exercises. Also knocked out 5x10 band pull aparts and neck work between sets of stuff. Had to get this in before early shift and time was tight, so got in my Tabata front squats for a quick conditioning session afterwards with intent to add onto it later. THAT was rough done after this training. Holding the rack position was the biggest struggle, as I was pretty pumped up. Bench continues to progress with this approach. It’s simple and it works and I just don’t really care about it. But with this closing out it means I’m done lifting for this week of Deep Water. Going to try to get in a run of some sort tomorrow (my 10 mile race in on 9 Apr and I still haven’t even done a “real” run, so that’s cool) and then squats on Friday.

Trap is pretty much 100%. Annoying pain when I turn my neck, but that’s about it.

Got in a session of heavy Comrade Fran+ when I got home from work.   55lb KBs and strict chins

21

15

9 (6:02)

5 (6:53)

Then, taking out the trash (of course) got in a redeeming Tabata KB front squats, getting in 8s across and 10 on final round.  

Still got Tang Soo Do tonight.