Training Log: Entry 3526

**OPERATION PLANET MONGO**

AM WORKOUT (0510 wake up via Valkyrie’s Alarm)

*Tactical Barbell Operator* Cycle 1, Week 3, Workout 2

“FOBBIT INTERVALS” (Basic)

Set timer for 15 minutes

Row for 2 minutes, hop off, 20 KB swings w/24kg bell, row 2 minutes, hope off, 10 snatches per arm, repeat until 15 minutes is up

Notes:

* It’s the heavy week of lifting, which means the light week of conditioning, and Fobbit Intervals looked like exactly what I needed there.  Basic means going from 20 minutes to 15, but I was pretty surprised with how effective of a conditioning hit this workout had.  The rowing is more just to keep the heart rate in a constant elevated state: the money is on the KB work.  It’s basically short burst intensity, 2 minutes active rest, repeat.

* Been a LONG time since I did any sort of KB snatch, but thankfully I was never good at them in the first place, so this felt as awful as before.  They definitely were the start of the show for getting my heart rate up, but they also tend to beat up my elbows, so something to watch out for.  I’m actually thinking this could work by throwing in some ABCs instead.  

* Got in a nice hour long walk last night while my kid was at music theater rehearsals.  Also been getting in my lunchtime walks.  The consistency is paying off, along with he time in the sun, because I’m really leaning out, just in time for the cruise.

* Got some zipties for my sandbag to make it a bit more like what I’d see in competition.  It was a little tricky to handle yesterday as a result, but I’ll have plenty of time to get in more reps.