Training Log: Entry 3525

**OPERATION PLANET MONGO**

AM WORKOUT (0400 wake up via alarm)

*Tactical Barbell Operator* Cycle 1, Week 3, Workout 1

MAIN WORK

Buffalo bar squat (low bar)

3x2x355

ALTERNATE w/

Axle strict press

3x2x183+1 push press rep per set

4 chins between sets

ASSISTANCE WORK

20 round EMOM of

* 9 dips on odd rounds, 8 dips on evens

* 4 chins

* 2 Hanging Leg Raise

* 10 band pull aparts

Lateral raise dropset (35x10, 30x5, 30x2.5, 30xEmpty Hands)

CONDITIONING

5 rounds on the rower

* 45 seconds max effort, 1 minute rest

Notes:

* Knees were a little sore this morning.  Wondering if I’m seeing the effect of Cindy as an assistance WOD, along with all the walking around from the weekend.  Cindy will be cut after this cycle, so not the biggest concern, but something to track on.  I’m also a little tender from sun exposure, which made the squat bar slightly uncomfortable, but nothing game changing.

* Had the bar a bit too low on the back for the first set.  Put it up higher for the next 2.  

* Pleased with how the press moved.  Thought it was going to feel heavier.  

* I had 50 reps of chins between warm ups and sets between sets before I started the EMOM, having me end with 130 total reps.  However, the 4th rep of each round was getting sloppy at the end, so I’m going to stick with 4s until it’s clean.  Dips were a pleasant surprise in performance: 170 total, which is 30 reps ahead of where I was in the prep week.

* Those rower intervals were solid at the end.  More recovery time, to allow for stronger intervals.  This is the easy week of conditioning, so that may feature in other workouts.

* Weighed in at 82.1kg this morning, which is a .9kg drop from the previous week.  Once again, these are different, as they’re post carb up weigh ins.  I’ll take a Thursday weigh in as well to track on Deltas, but I’m still seeing trends in the downward direction, and my abs are coming in deeper.