Training Log: Entry 2380

DEEP WATER INTERMEDIATE Week 2, Workout 3

AM WORKOUT (0320 natural wake up)

Power cleans

10x10x160 w/3:15 between sets

5x10 band pull aparts between first 5 sets

Shrug-shrug-neck-core no rest between movements

Axle shrug against strong short bands

1x56

Kelso shrugs w/47.5lb KBs

1x20

Reverse hyper/standing ab wheel

3x20x360/13

POST WORKOUT SHAKE

CONDITIONING: MEAT EATER CHINESE BUFFET

10 rounds of 10 KB swings w/40kg bell and 10 burpee chins

Time: 17:50

Notes: I walked into the garage not knowing what the plan was and decided to just go with what I did last week with reduced rest periods. I feel like I’m actually getting a little more solid with cleans and, in turn, that they’re having an opportunity to drive an impact. Along with that, log cleans can beat me up fierce, and with my 10 mile race this weekend, I’m gonna put my body through enough trauma. Time was a factor as well: had to get to work early. It all worked out well as a result. Got in an adequate amount of additional work, and that conditioning exercise fills in the cracks. I still love Kelsos with the KB handles: they make the most sense. I’m thinking I might start including them in the daily work come the end of this gaining phase.

Regarding that 10 mile race, I’m letting that flip training around. Tomorrow I will bench. On thurs, I’m planning on opening with 5 minutes of the Armor Building Complex to see if I can beat 17 rounds, then going for a weighted vest walk: basically doing my weekend workout during the week. Will squat on Friday, run on Sat, then get back on target.

Got in the Tabata KB front squats with the 47.5lb bells.  Decided not to fixate on reps and just go until the buzzer each time.  It'd be too easy to cheat otherwise.  I still managed 12 in the first 4 rounds, and then the wheels started falling off.  Another solid challenge with this.