Training Log: Entry 2393

DEEP WATER Week 4, Workout 3

AM WORKOUT (0320 natural wake up)

Double kettlebell clean

12x55s

11x57.5

7x11x62.5

23x62.5

Sets of 10 band pull aparts between first 5 sets

All of the following without rest (shrug-shrug-core)

Axle shrug against short strong bands

1x60

KB Kelso shrugs

15x62.5

Reverse hyper/standing ab wheel

2x30x360/20

50 dips

25 pushdowns

Kroc rows 115

1x18

POST WORKOUT SHAKE

CONDITIONING: MEAT EATER CHINESE BUFFET

10 rounds of 10 KB swings (40kg) and 10 burpee chins

Time: 17:45

Notes: 2:45 between sets of cleans.  Forgot about this idea I had and then re-remembered it.  Think I'm going to ride out KB cleans for the rest of the program.  Along with helping me with the ABCs, they're just more natural to me compared to the barbell, and I feel like it's value added.  Also a solid conditioning hit.  Those first 2 sets were finding the right weight, and then I went for broke and got the 100 in 8 sets.  New goals now.  Even considering just combining meat eater and the workout and doing 10 cleans/10 chins.  Lots of options.

Pleased with this back day.  Hands are a bit chewed up, but that's a price worth paying.