Training Log: Entry 2421

AM WORKOUT (0335 wake up via alarm)

SUPERSET (chin-press)

Weighted NG chin

6x8x55lbs

Log clean and strict press away

5x100

5x120

5x140

5x160

5x180

4+2x200 (12 breath rest pause)

Axle clean and strict press away

15+4+5x140 (12 breath rest pause)

GIANT SET (press/dip-dip-raise-pull)

Weighted dip (odd sets)

3x10x80lbs

Trap bar strict press

2x10x135

9x135

Dips

6xFailure

DB lateral raises

6x12x20

Band pull aparts

6x15

CONDITIONING

20 tabata rounds of various combinations of double KB snatches, single arm alternating snatches and double KB cleans, all with 24kg bells

Poundstone curls

103xAxle w/5lbs per side

Notes:

* Back to this classic.  Log is foreign and unstable, which is great for this phase.  The topset of 4 was just trying to figure out what the hell I was doing.  Little more practice should have me in a good way.

* My elbows are screaming from a combination of Zenos and sandbag.  KB snatches didn’t help.

* On that note, that conditioning workout absolutely floored me.  Double KB snatches are definitely something amazing.  And I figure that should play well with weight over bar.

* Very happy I had enough time to get in those Poundstone curls.  It was getting down to the wire.

* Thinking I should bring axle Grace back into the rotation.  Should do well to prep me for axle clean and press for reps.  Also thinking of tacking it on to the end of my new monument.  Hit the deads, take a 45 off per side, Grace.

PM WORKOUT (1900)

Axle grace in 2:37 (matches lifetime PR)

Notes: The fact I can match my lifetime PR my first time back on this WOD is a sign that whatever I'm doing is working and, in turn, I don't need to bring this back into the rotation.  5 minutes of ABCs daily is answering a lot of mail.  I legit felt like I was moving slow through this and it was nuts how light the weight felt.  I know if I dedicated some time to it I could see even crazier numbers, but ultimately I was doing this to get a few more reps in on the axle and the demand for that no longer seems relevant.  The conditioning hit wasn't what I've been getting elsewhere, and though I could go with the Echo protocol I was using in the past, I feel like I get more out of the ABCs.