Training Log: Entry 2490

WEDNESDAY

Day off work, did things a little different.  Got in 22 ABCs in 5 minutes w/24 kg bells, then snuck in a speed mode BBB Beefcake workout in the PM

PM WORKOUT (1525)

BBB Beefcake Week 3 Workout 3 (off schedule)

**MAINWORK**

Axle Bench Press (plate change rest)

5xAxle

5x136

5x226

3x256

3x286

**SUPPPLEMENTAL WORK**

50 reps of 226 axle bench around 13 min (rest pause Malcolm X)

**ASSISTANCE**

10 rounds in 15 minutes of

* 5 dips

* 5 head supported double KB rows w/24kg bells

* 5 band pull aparts

* 2 standing ab wheels

* 2 DKB front rack lunges w/24kg bells

Notes:

* Totally unplanned, but Mrs wanted to get in a run on the treadmill so I knocked this out.

* Speed was the name of the game, hence the short rest, Malcolm X and assistance circuit. All worked out well.  Total "get to yes" workout.

* Being able to do those rows is a good sign for my shoulder.

* With the morning ABCs done, I got most of my training knocked out, and I even got in a 1.5 mile walk in the morning.

* For Tang Soo Do, we got in some solid bag work.  30 seconds of full speed punching and 1 minute of unlimited technique, followed by 1 minute of sparring.  Conditioning shone through, but my injury migrated toward my tricep during a lot of the punches.  Weird.