Training Log: Entry 2427

AM WORKOUT (0315 natural wake up)

Warm-up circuit: jump-squat-row

Box Jumps

4x3

Buffalo Bar Squat

5xBar

3x195

1x285

1x375

KB bent over/head supported row

4x15x24kg

ZENO SQUATS (12 deep breaths between sets)

7x425

4x425

2x425

1x425

7x375

4x375

2x375

1x375

15x335

10 rounds EMOM of double sandbag pick/up extensions w/250+lb sandbag

Reverse hypers

55x360

30 standing ab wheels

50 band pull aparts

25 pushdowns

50 dips

50 chins

30 GHRs

POST WORKOUT SHAKE

CONDITIONING: TABEARTA

22 Tabata rounds of double bear complexes w/95lbs

Notes:

* Really pleased at where my squat strength is at.  My knees are pretty buggy from all the volume of squatting I’m doing, but zero issues performing when the demand is there.  These are challenging workouts, but not insurmountable.  The sets of 375 in particular are pretty refreshing, as I was using that exact weight getting through Deep Water, so it’s “familiar”.

* Getting better with those sandbag picks.  Doubles the whole time, compared to last week, where it was singles for 5 rounds and doubles for 5s.  Very first round was tough on the elbows, but smooth after that.  I’m re-learning how to pick it up with my back vs my arms.

* Conditioning was an absolute gasser.  The KBs have been good to me, but I was clearly adapting.  It’s been good to re-introduce chaos.  And this whole workout is peppered with little conditioning tests, with the sandbag work, that big set of reverse hypers, etc.

* Belt is fitting well.  Weighed in at 187.4, and that was with some food and drink in me post training.  I’m well within weight for the comp if I show up fasted, but still want to drop to get in a good place.

PM WORKOUT

Got 22 ABCs in 5 minutes with the 24s.  Legs were moving SLOW after all that squatting.