Training Log: Entry 2420

AM WORKOUT (0320 natural wake up)

Warm-up (jump-squat-row)

Box Jump

4x3

Buffalo Bar Squat

5xBar

3x195

2x285

1x375

Double KB bent over row

10x24kg

12x24s

14x24s

16x24s

ZENO SQUATS (12 deep breaths between sets)

6x425

3x425

2x425

1x425

6x375

3x375

2x2x375 (lost track of sets and repeated)

1x375

14x335

250+lb sandbag pick up/extension EMOMs

Singles for the first 5 minutes

Doubles for next 5 minutes

Reverse hypers

50x360

25 Standing ab wheels

50 band pull aparts

POST WORKOUT SHAKE

CONDITIONING: TABEARTA 

20 rounds of 2 Bear Complexes w/95lbs, 20 seconds on, 10 seconds off.

Notes: 

* Easing back into the Zenos.  The topset was tough but manageable.  The backoff set of 375 felt much easier than usual.  It dawned on me that this was the weight I was using for my Deep Water workouts, so my body is pretty in tune with handling it in a state of fatigue.   Could have pushed it harder, as evidenced by the repeated double, but I have to avoid my propensity for self-destruction in this first week as I relearn things.  I also have a fitness test on Wed, and it’d be good to be able to come into it not completely destroyed.  

* Was good to get the sandbag back out again.  After 4 or 5 rounds, I had remembered how to strongman again and was getting it lapped much faster, so I went for doubles instead of singles.   Solid enough training effect.  Definitely going to keep it rotated for the time being.  Previously, I used this spot for belt squats, but I’m getting in a LOT of quad work these days with my conditioning, so I have room to spare.

* The KB rows did an adequate enough job.  I need more rowing in my programming in general after Deep Water.  I’ll let it get in where I can.

* Tabearta took a lot out of me.  I’m out of practice.  That said, I was crazy explosive on the thruters, so that was cool.  Seeing skill carryover.

* I’m liking this breakdown of deadlifting on Friday and Squatting on Monday.  Thinking press workout Tues and Thurs.  

* A list of possible events was release for my upcoming competition.  So far they have

>Loading medley

>Truck Pull

>Weight Over Bar

>Axle clean and press for reps

>Deadlift medley

* Absolutely not jazzed about that truck pull.  It’s a boring event and takes forever, but everything else is ok.  I’m hoping the axle is clean each rep.  And, of course, everything is subject to change.  I don’t plan on training for anything specifically, but, like the sandbag, some things will be brought back into the rotation.

Finished up the day with 22 ABCs w/24kg bells in 5 minutes, along with daily work.  Forgot to log the 30 GHRs I did during my morning workout as well.  

Meant to log that my lifting belt is fitting better.  I've hit that magic "2 weeks into a diet" portion where I'm starting to see the positive effects and not just be flat and small.  

My fingers are swollen pretty badly from the sandbag.  Forgot about that.