Training Log: Entry 3043

AM WORKOUT (0507 wake up via alarm, day off work)

**JUGGERYOKE** Week 1, Workout 4: Arms

https://www.youtube.com/watch?v=b3ayFRvKhRI

Axle skullcrusher/reverse curl superset
9x10x53lbs
1x20x53

10 pull aparts between supersets

1x10 Standing ab wheel
Neck harness 

BREAKFAST

Walk with dog

Notes:

* Ran this quicker than prescribed, threw in the pull aparts, cut short the ab work.  Day off: slept in and took the time I had.  Honestly, this day fell pretty flat for me.  Not much of a pump in the arms.  It's a good recovery day between hard sessions, but I feel like I might play around with this a bit more to meet intent.  Ultimately, the goal of Juggeryoke is to get jacked arms, shoulders and traps, and I feel like I know how to get a better pump.

* Was good to break out the neck harness again.   Definitely something I've been missng.

* Will get in some more activity later today.  Most likely a walk out in the heat, but I might do a little loading/carrying before that to get the heart rate up.

PM UPDATE

Got in an hour of walking outside in the sun.  Before the walk, I took my 100lb keg for a quick shoulder run to get the heart rate up.  At the 50 minutes mark, I did this 10 minute conditioning workout

>100lb keg, 20 push ups, 20 prisoner squats.

>As many rounds as possible of

Shoulder carry

Push ups

Squats

Lateral carry

Load

>Time ran out on the 6th

10 min walk cooldown, then a fantastic carnivore gaining lunch of 1 smoked chicken thigh, 2 smoked wings, a slab of turkey breast covered in grassfed sour cream and some pork rinds