Training Log: Entry 2650

AM WORKOUT (0338 natural wake up)

**CHAOS IS THE PLAN** Week 3, Workout 4

10 rounds in 30 minutes of:

* 2x435 Buffalo bar squat
* 2x200lb log clean each rep and strict press

**ASSISTANCE**

4 rounds of max dips into max lateral raise into max pull aparts

20 standing ab wheels

50 pull aparts

25 pushdowns

25 band curls

**POST WORKOUT SHAKE**

**ASSISTANCE/CONDITIONING**

30 GHRs

70x180 reverse hypers straight into tabata DKB work (holding onto the bells, go into a burpee, come up into a double KB clean, repeat)

Notes:

* I’m really happy with how this turned out.  Last time I did the heavy squat workout was in an afternoon session, so being able to come at it 10lbs heavier in the morning is a great sign.  Scrapped the keg and went with the log for the sake of my lat.  It’s healing and getting more stable, but the keg is a LOT of chaos to throw at it.  The log allows a lot more control, and I was able to slow down where I needed to shift weight off the lat as needed.  It was certainly heavy pressing work, which was a pleasant surprise.  The squats moved very well, but re-racking it tends to cause a good amount of pain.  It’s a LOT of rapid decompression.

* I was absolutely nuked when it was all said and done, and scrambling coming up with fitting conditioning.  The KB work was decent.  I had done enough pressing, so just stuck with cleans, which made it move faster.

* Tang Soo Do was a decent enough workout last night.  Got some kudos on my kicks.  Head height is becoming very frequently achievable now.