Training Log: Entry 2441

AM WORKOUT (0330 natural wake up)

Squat warm-up (jump-squat)

4x3 box squats

Buffalo bar squats

5xBar

2x195

1x285

1x375

ZENO SQUATS (12 deep breaths between sets)

8x425

4x425

2x425

1x425

8x375

4x375

2x375

1x375

16x335

10 rounds EMOM 250+lb sandbag pick-ups

Going for doubles each round

Straight into reverse hypers

25+11+9x360 (12 deep breaths between sets)

25 band push downs

30 standing ab wheels

50 dips

50 chins

50 pull aparts

POST WORKOUT SHAKE

CONDITIONING: TABEARTA

22 rounds of Tabata intervals with 95lb Bear Complexes

Got in 2 per round for the first 10 rounds, then alternated between 1 and 2 per round

Notes:

* Was pleased with how the squats went, considering this is coming back from a week away and significant weight loss.  The 8th rep was a battle, and I ended up “windmilling” and tilting a little on the way up, but got the rep done with a grind, and from there the rest fell into place.  That set of 16 really blew my legs away.

* My right elbow is screaming, and made the sandbag picks tough.  I was having a rough go, with a few rounds of singles only, having the bag roll out of place.  Its worthwhile training “behind the 8-ball”.  I imagine the stone to shoulder yesterday didn’t help much with the healing, nor did the KB snatches.

* I was surprisingly gassed during the conditioning.  Definitely gave more into this training than I thought.

* Dips and chins were accomplished while I was cleaning up the weight room.  Put some plates away, do some dips and chins, repeat.  

* Weighed in post workout at 181.4.  Good to see weight holding consistent after being home for a few days and rehydrating.  Definitely seeing the markers of leanness.  Vascularity in shoulders, traps, lats, etc.  Just gotta be smart about nutrition sources.

PM WORKOUT

24 ABCs in 5 minutes w/24kg bells

Notes: Went with EMOMs again.  They are the future for this.  I was SO close to getting my 25 in.  Got 5 in the first 4 rounds, but after that the wheels fell off, and I got 2 done before I had to set the bells down.  Still, I can see the light on this one.  I finish most rounds with 18-20 seconds left.  I've thought about even breaking this down to 75 second rounds for 4 rounds total.  Fewer total rounds seem to gel with me psychologically.