Training Log: Entry 2424

AM WORKOUT (0320 natural wake up)

(5) Texas Deadlift Bar touch and go mat pulls

5x135+chains

3x225+chains

1x315+chains

1x405+chains

9+4+4x475+chains (12 deep breath rest pause, mechanical failure on final rest pause required brief reset)

12 rounds EMOM: Odd minute deadlifts, even minute SSB

(3) Deficit Deadlifts

2x8x315

2x7x315

2x5x315

SSB Squats

2x8x205

2x7x205

2x5x205

GIANT SET (no rest between movements): shrug-shrug-pull-neck-hyper

Axle shrugs against short strong bands

40

Kelso KB shrugs

15x24kg

Band pull apart

50

Neck work

Reverse hyper

50x360

POST WORKOUT SHAKE

CONDITIONING:

20 Tabata rounds: odd rounds 40kg KB swings, even rounds burpee chins

Notes:

* Much better session that last week. Wore my sweats for this one, so that when I cut open my leg it didn’t bleed all over the bar and distract me.

* Definitely found “the suck” in that EMOM workout.  Doubling up rounds is magically awful.  I was hurting.  Good to find that again.   Super effective in short order

* I’ve changed my shrug technique to make it more like the final pull in a clean/triple extension, which makes it far more taxing.  Think there’s a lot of value added there.

* Kept conditioning on the short side due to scheduling issues.  

* Got Tang Soo Do later today and a plan for some ABCs.  Off to a great start for the morning.  This was a great pulling session, and show me I’ve re-discovering intensity.

PM WORKOUT (1630)

22 ABCs in 5 minutes w/24 KG bells

Tang Soo Do class in the evening.  Focused on one steps. Moderate intensity.