Training Log: Entry 2998

AM WORKOUT (0418 natural wake up) FASTED

**MESS (Mass-Easy, Strength-Simple)** WORKOUT 3

Axle clean and strict press/weighted chin superset
3x3x136
3x3x30lb

(3) Axle double overhand deficit deadlift
3x3x205+chains

Standing ab wheel
1x10

Weighted 24kg KB carries w/60lb vest

* Overhead lockout down, rack walk back
* Rack one side, hang the other, then switch
* Farmer carry
* Suitcase carry
* Duck walk

Hang it up go straight into 2 mile 60lb weighted vest walk in time of 34:55 at 3.4 mph pace

Notes:

* This is straight out of the “Easy Strength for Fat Loss” playbook.  Do the workout and then go straight out the door for a walk.  In that, I feel like I’ve established a solid battle rhythm moving forward.  Hitting up a “For Fat Loss” workout the workout BEFORE the “Mass Made Simple” workout is going to prime my body for growth, and it’s also going to serve very well into the purpose of a “rest” day, as this is very much tonic/non-taxing.  Yeah, Dan would most likely consider this more in the realm of a recharge day, but for operating purposes, this fits really well.  So the schedule can shake out MMS-Boxing-ESFFL-MMS-Boxing repeat.  And that boxing day can slide into “hard WOD” day as desired.

* Less sleep than usual today.  Got to bed late.  

* Kept the weights the same as last time so I can really get a feel and “own them” ala Jim Wendler, who I was listening to on a Podcast while I walked and he had some very “Easy Strength” things to say regarding how he uses 5/3/1 with beginner trainees.  It’s crazy how it all comes around.

* Getting a little better handle on keeping my head on the clean and press.  Was able to fight through the spins.

* Chains were getting in the path of the plates on the pulls, forcing me to pull from a poor position, which is honestly great chaos training.  Good for competition prep.

* I love that I can just wing the carries.  It’s basically “structured play”.

* Stepped on the scale and saw 170.something.  Good to see me trending upward.