Training Log: Entry 2727

DEEP WATER BEGINNER, Week 6, Workout 4 (final lifting workout)

AM WORKOUT (0320 natural wake up)

Axle bench press

10x251

7x251

8x251

Close grip axle bench press

3x10x221

(3) Incline DB bench

2x10x85s

9x85+set of dips to failure

Dips

1xF

1xF+1xF push ups

Push ups

1xF

1xF+reactive slingshot to failure+slingshot to failure+metal catapult to failure+25 pushdowns

Core superset (no rest between movements)

Reverse hyper/standing ab wheel

3x20x360/13

Neck work

30 GHRs

POST WORKOUT SHAKE

CONDITIONING: CLUSTER BOMB w/60lb KBs

15 rounds, 73 burpee chins. Got 57 in 11 rounds: 1 round PR

Notes: 90 seconds of rest whenever rest was taken. Dorked up my set-up on the first 2 sets of benching. Overthinking it. Solid showing for the rest of it. Really pushed the push ups to the limit: I’ve been holding back.

Cluster bomb continues to be a great creation. Never explained the name, but it’s obvious: cluster because of the clusters. You’re getting bombed EMOM in the workout with them. I actually focused on getting some decent leg drive on the press portion of the cluster today. Little things go a long way. It’s 15 minutes of hell for sure.

Got the Tabata KB front squats done when I got home from work.  8s across.

Tang Soo Do tonight possibly. Weather is supposed to turn on us, so we’ll see.