Training Log: Entry 3398

AM WORKOUT (0400 wake up via alarm)

OPERATION CONAN Occupation Phase

Tactical Barbell Grey Man Cycle 3, Week 2, Workout 3

WARM UP

Roll out on LAX ball
50x180 reverse hyper
Sets of 135, 225 and 315 low handle trap bar pull

MAIN WORK

Low handle trap bar pull
4x6x430

SUPERSET

Axle bench press
4x6x211

SUPPLEMENTAL CLUSTER giant set

Lever belt squat
4x10x205

Weighted dip
4x10x42.5

Axle curl
4x10x63

ASSISTANCE

Standing ab wheel
3x10

Lateral raise
35x10s

TOTAL TRAINING TIME: 54 minutes

BREAKFAST

No walk w/dogs

Notes:

* Got the day off work, schedule is a little different, but wanted to get this in.  It's the hardest thing I have to do today, so getting it knocked out first thing is awesome.

* Kept rests close to 1 minute.  I beat last week's training time for the main work.

* That very first set of pulls was VERY low back intensive.  It's a good sign that I've healed up enough that I can lift stupidly again, but maybe I should NOT do that so I can stay healed.  In turn, I focused on leg drive for the last 3 sets.

* But on that note, I'm feeling good again post training.  Really think I've turned a corner, and going to try my best to keep it that way.

* Playing around with pointing my feet out more on the belt squat, and it seems to be the right call.  Knee feels better, and ROM is improved.  

* I'm still burping up ribs from last night, and I was concerned it was going to be an issue on the pulls.  Amazingly, kept chow down, but I'm thinking one of the racks may have been undercooked.  One was particularly dry.  That said, I've already got some beef ribs on the smoker, because this is Operation Conan.

* Tang Soo Do was actually quite physically challenging yesterday.  It's a shame that watches aren't allowed to be worn during training, because we ran at least 40 laps around the Dojang, alongside various bodyweight exercises.