Training Log: Entry 2720
DEEP WATER BEGINNER, Week 5, Workout 4
AM WORKOUT (0305 wakeup via alarm)
Axle bench press
3x10x246
Close grip axle bench
10x221
2x9x221
(3) DB Incline Bench Press 85s
1x10
1x9
1x7+immediate set of dips
Dips
1xF
1XF+immediate set of push ups
Push ups
1xF
1XF+Set w/reactive slingshot+set w/slingshot+set w/metal catapult+25 pushdowns, roll straight into core superset
Reverse hyper/standing ab wheel
3x20x360/13
POST WORKOUT SHAKE
CONDITIONING
50 burpee chins in 5:30
Notes: 90 seconds rest between everything. I got 5x10 band pull aparts between the first 5 sets, then got in my neck work. Getting that 3x10 on the flat bench at the start cost me a little through out the rest of the workout, but it’s a worthwhile trade. As much as I really don’t care about bench, it’s good to see strength improving.
Not too much else on this day. Burpee chins continue to be “the answer” to most of my questions. Hitting that 50 after all the benching and pressing was a challenge, and I got in some solid conditioning before my early shift. I have Tang Soo Do later tonight and will get in my tabata front squats, which will round out my training. Running hills tomorrow.
PM WORKOUT 1 (1520)
Tabata KB front squats w/57.5 bells, 8s across
PM WORKOUT 2 (1550)
50 burpee chins in 4:41
Notes: Was hurting on those front squats. Legs have been particularly fatigued today. But flying through those burpee chins was good redemption. Really just digging that movement.
Tang Soo Do tonight will close things out.
Hi Mythicalstrength. Hope you and everyone in your life are doing well.
ReplyDeleteI have kettlebell questions for you if you have time and desire to answer.
1) What weight kettlebells do you own? What is heaviest?
2) You notice your hip hinging on deadlifts feels a little off lately. What weight kettlebell do you work with if you want to drill the movement and have some general carryover to deadlifts.
3) Besides kettlebell swings, what other kettlebell movements do you like that have benefitted your strength development.
Thank you for any responses.
Hey dude,
Delete1: I have two fixed weight bells: one is 45lbs and one is 40kg. I also have two Ironmaster adjustable KB handles, that range from 22.5lbs to 80lbs.
2) I'd use a wide range of weights and reps and protocols.
3) I am a big fan of clusters, thrusters, front squats, snatches, and Dan John's Armor Building Complex
Hope that helps!