Training Lot: Entry 2635

AM WORKOUT (0340 natural wake up)

**CHAOS IS THE PLAN** Week 1, Workout 2

**MAIN WORK**

10 rounds of:

* 3x405 low handle trap bar pull
* 3x125lb weighted dip

**ASSISTANCE**

19x115 Kroc rows

60x180 Reverse hypers
20 standing ab wheels
50 band pull aparts
25 pushdowns
33 Axle shrugs against strong short bands
30 GHRs

**POST WORKOUT SHAKE**
**CONDITIONING**

Fran w/strict chins
6:38 time

Notes:

* This didn’t pack quite the punch of yesterday, but I am an awful puller with the low handle trap bar.  I could have gone a little heavier on the dips to compensate, and a third move of chins would have fit, but since I’m running all 4 days back to back I wanted to have a break there.  Taking it for 13 rounds vs 10 helped, and kept me within the 30 minute constraint.  Still re-blew out the blood vessels in my face, so effort was there.

* Assistance was more linear compared to yesterday, but still got in some greatest hits, and settled on Fran for conditioning to get in my chins and have the bar loaded and ready for TABEARTA later if I get an opportunity.  Front squats tomorrow as well, so I’m ahead of the game.

* Definitely feeling this change in direction.  Very unique soreness.

* Tang Soo Do later tonight.  It’s sparring week, so hopefully a good workout.

PM WORKOUT

Got in TABEARTA at home and Tang Soo Do in the evening.  Sparring, with a focus on the 4 new kicks we've learned for the new belt rank.  I was a lot lighter on my feet than usual: willing to let myself relax a little and be bouncy.