Training Log: Entry 2396

DEEP WATER INTERMEDIATE Week 5, Workout 1

AM WORKOUT (0331 natural wake up)

Warm up w/3 rounds of box jump triples and buffalo bar squats

Buffalo Bar Squat

7x12x375

16x375

Immediately after final rep, swat away Valkyries before they try to carry me off to Valhalla

KB front rack lunges

2x8x47.5

Reverse hyper/standing ab wheel

1x40x360/30

POST WORKOUT SHAKE

CONDITIONING

3 move circuit of: 278lb deadlift-chins-dips

15-5-10

Time: 6:17

30 GHRs

Notes: 3:50 between the first 7 sets, 4:50 for the final set. 90 seconds between lunges. I am sick with something. My fever broke HARD in the middle of the night, to the point I was so dehydrated in the morning my calves cramped when putting on my knee sleeves. My respiratory system is shot: could only hold my breath for the first 4-5 reps of each set. My fever RE-broke in the middle of the workout. And none of that matters, because the end was inevitable. I had this workout done the night before, when I set the Buffalo Bar in the rack and set up my box for jumping. I had the best unracks/walkouts I’d had this whole cycle and felt just strong as hell. And on a normal day, under normal circumstances, I’d be pleased with 16x375. To manage it after after 7 sets of 12 is just absolutely bonkers. Even with me commenting about how Deep Water doesn’t quite have the thrill it did the first time, there is no denying that EVERY time I run it I am transformed.

The post squat work was NUTS. My heart absolutely redlined on those lunges. Been a long time since I felt that. I cut things down to bare essentials partly due to time and partly due to just how absolutely annihilated I was from that final set of squats.

I’m rocking that post squat headache and euphoria together. Be a good weekend for eating and recovering.

Ended the day with more Tabata KB front squats and Tang Soo Do