Training Log: Entry 2476

AM WORKOUT (0335 wake up via alarm)

BBB BEEFCAKE Week 1, Workout 3

**MAIN WORK**

Axle clean and strict press away (plate change rest)

5xAxle

3x141

3x161

3x181 (continental)

**SUPPLEMENTAL WORK**

Axle clean and strict press (90 seconds rest between sets/superset all w/10 band pull aparts)

10x141 (clean each rep)

10x141 (clean first 9, press away)

10x141 (clean first 8, press away)

10x141 (clean first 7, press away)

10x141 (clean first 6, press away)

Total time: 18:30

From last set of press, go straight into assistance

**ASSISTANCE WORK**

Dips into pushdowns into hypers into abs into lunges into neck

Dips (stripset)

7x100lbs

4x75

4x50

7x25

22xBW (rest pause as needed)

25 pushdowns (10 w/monster mini, 15 w/mini)

Reverse hypers

40x90

20 standing ab wheels

Front rack KB lunges

10x24kg

Neck work

Poundstone curls

210xAxle

**POST WORKOUT SHAKE**

**CONDITIONING**

“LOST IN TRANSLATION”

As Many Rounds As Possible in 12 minutes of

* 3 Axle Clean Each Rep And Push Press w/136

* 7 Burpee chins

7 full rounds accomplished, time expired on the 1st burpee chin of the 8th round

30 GHRs

Notes:

* First night in a long time that I slept until the alarm.  A good sign.

* Main work went decent.  I’m satisfied with the TMs.  180 was heavy but something I could move.  Rest was kept short due to time.  Not much pop on the cleans first thing in the morning: noticed the difference when compared with later work.

* I like the compromise I’ve come up with for the supplemental work for this week.  5s week will clean each rep, 1s week will be vipers, this allows for a little bit of everything.  And it’s still a great metabolic hit taking the weight off the floor so many times.

* Was good to get in some heavy dips on the assistance side.  I really appreciate that movement.  Another one of those things I’d focus on when my priorities change.

* Lunges thrown in as a nice to have.  Feel like it’s good to keep the single leg stuff in wherever I can. My legs feel absolutely nuked, so it’s been good to keep the bloodflow in.

* I’ve come up with a cute name for this conditioning workout now, because it dawned on me that I’m doing “Floor to overhead” in 2 different styles.  I’m taking a weight from floor to overhead, and then I transition my body from floor to overhead.  Both are “right”, depending on context.  Changed it up a little by cleaning each rep and using less weight.  Also used a full grip instead of thumbless.  Really focused on slashing time between the final burpee and the first clean.  It’s just solid work: I was hurting.

* ABCs are all I have left on the radar.

PM WORKOUT (1700)

26 ABCs in 5 minutes using 24kg bells

Notes:

* Absolutely was NOT feeling this workout, which tends to be when I shine.  Funny that.  I'm walking around like a toy solider.  Legs nuked. 

* On that note, this is what trouble looks like

Let's go