Training Log: Entry 2725

DEEP WATER BEGINNER Week 6, Workout 2

AM WORKOUT (0327 natural wake up)

Chins (various grips)

4xF

Pendlay rows

4x10x248 (combo of pound and kilo plates)

Clean pulls

3x10x205

Immediately after clean pulls, all of the following without rest between movements (shrug-shrug-pull-neck-core)

Axle shrugs against short strong bands

1x52

KB Kelso shrugs

14x60lb

Band pull aparts

1x50

Neck work

Reverse hyper/standing ab wheel

3x20x360/13

Kroc rows

20x115

POST WORKOUT SHAKE

CONDITIONING: TABEARTA

30 rounds w/95lbs, 2 complexes per round

Notes: 90 seconds rest between all the back work. Another day just nugging through. I am pleased with how I handled the back day this go through of beginners. I kept the weight light on the clean pulls and really nailed the explosiveness. Pendlay rows were a solid call. KBs really are “the answer” for Kelso shrugs. Just a lot of good takeaways. Tabearta is also just perfect on this day, and I feel like my clean technique has gotten stronger as a result. Those 15 rounds still murder me plenty good.

Just got the front squats on the radar for today. Tomorrow is the last “real” Deep Water workout of the program, then benching, hills, and the REAL training begins with intermediate.

Got in my Tabata KB front squats w/60s.  I was hurting, and only got 7 in the final round.  Starting to find my limit here.