Training Log: Entry 3220

AM WORKOUT (0410 wake up via alarm)

Treadmill walk w/45lb weighted vest

1 mile at 3.0 mph and 5% incline

1 mile at 3.0 mph and 6% incline

.5 mile at 3.0 mph and 7% incline

Dan John’s “Humane Burpee” w/24kg bell

* 15 KB swings, 10 goblet squats, 10 push ups, then 15-9-9, 15-8-8, down to 15-1-1

50 band pull aparts

Notes:

* Moved quick this morning and had a lot of time to train.  Got in an extra half mile, and settled on the humane burpee as a way to get in some swings, squats and push ups.  Have to fight my instincts to want to just blow my brains out with conditioning: slow and steady is winning this race, and I’ve got a 10 mile run on Saturday that I haven’t trained for in the slightest.

* Picked the treadmill because I’m in single-dad-ops still and didn’t want to leave my kid alone in the house while I walked outside.  Weather has gotten better though, and we actually took the dog for a 2 mile walk yesterday after dinner (took my kid out to Texas Roadhouse, since it was a calmer night for us.  They really dug how we had Texas De Brazil on Sunday and Texas Roadhouse on Wed.  Double Texas/Double steak week.  Still got my bowls of hardboiled eggs for a side, full rack of no-sauce ribs and some of my kid’s sirloin, so absolute winning and totally “Apex Predator” meat on the bone after a day of Metabolic Drive).

* Was listening to Dan John podcasts and realized I was cutting the Humane Burpee short before: it’s 10 reps to start, not 5.  Definitely makes it interesting.  I actually wonder if a Juarez Valley approach would make it even more awful.  

* Really dug how deep I could get in the goblet squat if I focused on it.  It’s one of the big things I’ve taken away from changing up my squat style.  Even as my bodyweight creeps back up, I feel like I’ve still been able to maintain the mobility.  Also really trying to emphasize rep quality on push ups.  Realized I’ve been letting my hips sag for years on that movement.

* Tang Soo Do tonight, assuming I get off work on time.