Training Log: Entry 2381

DEEP WATER INTERMEDIATE Week 2, Workout 4

AM WORKOUT (0330 natural wake up)

Axle bench press

2x10x251

1x9x251

Close grip axle bench

2x10x226

1x9x226

(3) Incline DB bench

2x10x90s

1x9x90s

Immediately after the final set of DB bench, straight into a set of dips. Rest, then a set of dips and a set of push-ups. Rest, then a set of dips, straight into a set of push-ups, then push-ups with the reactive slingshot, then with the slingshot, then with the metal catapult, then 25 pushdowns, then straight into the core work and neck work

Reverse hyper/standing ab wheel

3x20x360/13

Neck work

30 GHRs

POST WORKOUT SHAKE

CONDITIONING: 15 rounds of CLUSTER BOMB

3 clusters per EMOM w/47.5 bells, 64 burpee chins accomplished

Notes: 90 seconds rest between sets, got 5x10 band pull aparts done between the first 5 sets of work. I was actually looking forward to today amazingly enough. I’m appreciating how I’ve been seeing week to week improvements in my benching. And in that regard, this approach has always been good for my benching. Same with DoggCrapp. Probably something to be said there about the value of multiple angles and “bodybuilding rep ranges”.

Cluster Bomb is just always a good awful time.

PM WORKOUT (1530)

Tabata KB front squats w/47.5lb bells

Notes: Going until the whistle blows. It's just absolute murder.

Tang Soo Do was basics night.  Learning the new stuff for the new rank.  We're including jump kicks now: my knee with the fake ACL isn't a fan.