Training Log: Entry 2392

DEEP WATER INTERMEDIATE Week 4, Workout 2

AM WORKOUT (0325 natural wake up)

Axle clean and strict press away (3:45 between sets)

12x161

8x11x161

10 pull aparts between first 5 sets

Immediately after 9th set: raises and core, no rest between movements

DB lateral raise

20x20lbs

21x10

22x5

23x2.5

24xEmpty hands

Reverse hyper/standing ab wheel

2x30x360/20

50 dips

25 pushdowns

Poundstone curls

136xAxle+2.5s

POST WORKOUT SHAKE

CONDITIONING: KNIGHTS TEMPLAR

20 rounds of: 1 ABC w/24kg+2 burpee chins

Notes: This was an interesting workout.  I was absolutely killing it through the first 5 sets.  It was basically a competition to outrun my lungs.  I’d get in a big breath, clean the axle and press away until about rep 9, take another breath and finish it. Around round 6, I had to drop the axle after rep 10, reclean it and get in the 11th.  Same with set 7.  On set 8, when I hit the 7th rep I just completely ran out of gas.  It was like someone just shut off the power to my body.  I ground out 1 more rep, dropped the axle, recleaned it and got in another 3 solid reps.  On set 9, same thing happened.  This was some real sneaky ninja fatigue.  Definitely grew from it.

Poundstones felt solid on the arms.  That conditioning WOD I came up with is pretty decent.  Cluster bomb still hits harder, but this was a good opportunity to get in more reps with the ABCs.  Helped me improve my clean technique with the KBs too: learned the value of cleaning up AND back.

Got in the Tabata KB front squats.   Very slight left hamstring tweak during round 4, and I had a small trap tweak during my pressing today as well.  I'm definitely pushing into the red as I approach the end.