Training Log: Entry 2455

AM WORKOUT (0355 natural wake up)

Squat warm-up (jump-squat)

Box squats

4x3

Buffalo bar squats

5xBar

2x195

1x275

1x375

ZENO SQUATS (12 deep breaths between sets)

8x425

4x425

2x425

1x415

8x375

4x375

2x375

1x375

14x335

10 minute EMOM: 2 stone of steel to shoulder, 24kb KB front squats: 8-7-6-5-4-3-2-1-8

45x360 Reverse hyper

30 standing ab wheels

50 dips

25 pushdowns

50 pull aparts

30 GHRs

POST WORKOUT SHAKE

CONDITIONING:

Start with 1 40kg KB swing and 1 burpee chin.  Keep adding swings and chins.  When you get to 5 chins, start over 1 at, but keep the swing count going up.  Finished with 15 swings and matching burpee chins at 11 minutes flat.

LATER

2 mile walk with dog

Notes:

* I jacked up something in my right trap yesterday which made getting a good position on the squat tough.  Between that, the night shift, being up all day, being dehydrated, and smashing a PR on ABCs, I came into this just hurting.  Garage is still a jillion degrees as well.  8 reps was enough for Zenos, and with the competition at the end of this week, I didn't feel a need to push any harder.

* Very happy with how the EMOM turned out.  Getting that final set of 8 on the front squats on the 9th round and sealing things with the 10th round of Stone of Steel was outstanding, and I was floored when it was done.

* I like that conditioning.  Often, the burpee chins can run long and let my heart rate slow down.  Keeping those on the short side while letting the swings climb blew me away.  But the time this was all done, I had to wring out my shirt and knee sleeves.

* I'm really focusing on a strong glute/hamstring contraction on the GHRs these days.  Seems to help.

* Have the day off today.  Spending time with the Mrs, lunch at Red Lobster, and maybe some lawn mowing.

* I ordered 2 45lb kettlebells and had them shipped to my parents, so I'll have something to train when I go visit them.  Yup: I've become that guy.

PM WORKOUT (1430)

Got in 25 ABCs in 5 minutes w/24kg bells immediately before mowing the lawn for 50 minutes.  I'm digging getting my heart rate into the red zone and then just riding it out.  Still hot as hell out.  The fact I can just bang out 25s now is pretty nuts.