Training Log: Entry 2438

AM WORKOUT (0320 Natural Wake up)

(3) Texas Deadlift bar touch and go mat pulls

5x155+chains

3x225+chains

1x315+chains

1x405+chains

9+4+4x475+chains (12 deep breaths between sets)

EMOM for 14 rounds: deficit deadlifts odd sets/SSB squats even sets

(3) Deficit Deadlifts

2x8x315

2x7x315

3x6x315

SSB squats

2x8x205

2x7x205

3x6x205

Shrug-shrug-pull-neck-hyper-abs-dips (no rest between any movements, one big circuit)

45 Axle shrugs against short strong bands

Kettlebell kelso shrugs

15x24kg

50 band pull aparts

Reverse hyper

50x360

20 standing ab wheels

50 dips

21 GHRs

POST WORKOUT SHAKE

CONDITIONING: Death by swings/burpee chins, then repentance 

Will explain.  Using a 40kg bell, I started with 5 swings and 5 burpee chins EMOM.  Next minute was 6 swing and chins.  I made it to 9, where I failed attempting to get 9 burpee chins within the minute.  For the next 5 rounds, I tried to recover with 5 swings/chins to the point that I could get it done within the minute again, but at that point I was smoked and kept busting time.  Finished 10 rounds in 10:20.  Surprisingly effective.

Notes:

* The altitude training this past week paid off immensely.  I came into this incredibly strong and conditioned.  Part of that too was that this was like a deload week leading into it.  This is nutty considering I stepped on the scale after training and saw 181.7.  I went to bed at 187.0, so that’s a big drop in and of itself, but I also left on vacation weighing in at 187 and some change in the morning.  My lifting belt was fitting real well too, and I’m at the level of leanness I saw when I was around 177.  Once again, it’s too easy to get lean: just don’t eat.  I think there’s a takeaway from this whole process.  I’ve now got a pretty solid approach for diet breaks AND fat loss.

* Pushed the EMOM a little harder to take advantage of how good I was feeling, but also pulled it back in so that I didn’t absolutely destroy myself on my way back.

* Really pleased with my technique on the mat pulls.  Typically the 3 mat level is a real struggle for me, but this felt solid.

* Have to be cautious about bodweight rebound as I’m back home.  In a very comfortable spot for making weight right now.

* I normally don’t care for “death by” conditioning workouts, but this one really was solid.

PM WORKOUT

Got in 24 ABCs in 5 minutes with the 24kg bells.  That was pretty awesome, given I deadlifted this morning.  I feel like a train hit me, but I can perform well.

Tang Soo Do night was focused on basics.  Decent workout.  Lost my voice during it: probably fell out of practice with the kiais.