Training Log: Entry 2408

DEEP WATER INTERMEDIATE Week 6, Workout 3

AM WORKOUT (0320 natural wake up)

Double KB cleans 

6x15x65lb bells

10x65

sets of 10 band pull aparts between first 5 sets

All of the following without rest (shrug-shrug-neck-hyper-abs)

Axle shrugs against strong short bands

62

Kelso shrugs w/65lb KBs

20

Neck work

Reverse hyper

60x360

Standing ab wheel

30

50 dips

25 pushdowns

Kroc rows

19x115

POST WORKOUT SHAKE

CONDITIONING: Meat Eater Chinese Buffet

10 rounds of 10 KB swings w/40kb and 10 burpee chins in 18:50

Notes: 3:50 between cleans, with a 90 second rest between sets 6 and 7.  Hands held up with the gloves.  Last workout before I travel out.  Was solid all around.  I'm still hurting/moving slow on the conditioning, but just a sign that this deload will be well timed.