Training Log: Entry 2379

DEEP WATER INTERMEDIATE Week 2, Workout 2

AM WORKOUT (0317 natural wake up)

Axle clean and strict press away

10x10x161 w/3:45 between sets

5x10 band pull aparts between first 5 sets

Immediately after 10th set, straight into lateral raises, core superset and dips w/no rest

DB lateral raise

20x20lbs

21x10

22x5

23x2.5

24xEmpty Hands

Reverse hyper/standing ab wheel

3x20x360/13

Dips

2x15

Poundstone curls

133xAxle

CONDITIONING:

CLUSTER BOMB: 47.5lb bells for triples, 50 burpee chins done in 11:53

30 GHRs

Notes: Very first set felt like absolute and total hot garbage. Like I had forgotten how to press. I’m thinking all the time with the bells might be getting me a little out of the groove with a straight bar. But after that it moved pretty smooth. I misgrooved the 7th rep of the 7th set, and my left shoulder started getting a little wonky at the end, which is my “good shoulder”. This was challenging, dialed in just about right.

Conditioning is still just amazingly awful. Clusters and burpee chins: who knew.

Tomorrow is cleans. It might become a wildcard. Either strongman implements, a WOD, or something else. Or I may play it straight.

Already planning out my route for the next 4 weeks. For squats and deads, I’m thinking 8 sets of 11 and a set of 12, but I’m thinking about putting that set of 12 on set 5 of the squat workout and set 9 of the deads. We’ll see.

PM WORKOUT (1530)

Tabata KB front squats w/47.5lb bells

Notes: I'm not supposed to be counting, but I found I was getting 12 reps in the first 2 rounds, 11 in the second 2, 10s in the 3rd, and could get an 8 and a 7.  It might be worth just making cascading a goal until I get 12 across.