Training Log: Entry 3523

**OPERATION PLANET MONGO**

AM WORKOUT (0400 natural wake up: 30 seconds before the alarm)

*Tactical Barbell Operator* Cycle 1, Week 2, Workout 5

MAIN WORK

Buffalo bar Squat (low bar)

3x5x315

ALTERNATE w/

Axle strict press from rack

3x5x163+1 push press rep per set

ASSISTANCE/CONDITIONING

Crossfit “CINDY” WOD

20 rounds of

* 5 chins

* 10 push ups

* 15 squats 

w/5lb vest

Time: 21:43

5 round circuit of

* 20 band pull aparts

* 6 standing ab wheel

CONDITIONING

8 minutes low intensity rower

Notes:

* TGIF.  I’ve been exhausted this week, primarily due to the emotional events with the dog on Monday and then just not really having any breaks since then.  We ended up canceling Tang Soo Do last night, since kiddo had a musical performance which, though we COULD have made both events, it would have just been too much stress.  Absolutely the right call: went to bed early and slept like I was dead.  Woke up feeling much better.  Sore in the traps from deadlifts, but otherwise good.  I’ve noticed I’ve had a good amount of muscular soreness these past 2 weeks.  Part of that is novel stimulus, but I wonder if the two meals along with cutting breakfast from 16oz to 12 on the meat is impacting recovery.

* For the last 2 sets of squats, I set the bar a little higher on my traps.  I don’t need to go as low as possible, and doing this should put my elbow in a good spot to keep from getting bungled.  Still very pleased with the depth I’m achieving, and my knee keeps feeling better with this approach.

* Press is feeling heavier than I like, which is most likely a result of my bodyweight dropping slightly.  I’m getting leaner and leaner, but I have to ensure it’s not at the cost of muscle.

* I was flying through CINDY at the start.  I honestly wonder if I’d have better results treating it like a true EMOM and resting at the end of the set to recover, but I’m doing this ultimately to prep for Murph, which is about suffering.  5lb vest doesn’t impact much, but it does restrict my movement on chins, so I want to get used to that feeling. Only a 20 second delta between weighted and unweighted, which is nice.

* Realized I didn’t do any KB swings.  I’ll have to make a point to include them.  They’re good for me.

* Got in the daily sandbag yesterday.  Today may be canx due to weather.