Training Log: Entry 3529

**OPERATION PLANET MONGO**

AM WORKOUT (0445 natural wake up, 45 seconds before alarm, late night, slept in)

*Tactical Barbell Operator* Cycle 1, Week 3, Workout 5

MAIN WORK

Buffalo bar squat (low bar)

3x2x355

ALTERNATE w/

Axle strict press

3x2x183+1 push press rep per set

ASSISTANCE/CONDITIONING

Crossfit “CINDY” WOD

20 rounds of

* 5 chins

* 10 push ups

* 15 squats 

w/10lb vest

Cindy Time: 21:43 (ties last week)

Notes:

* Got to bed late last night, so decided to get in 45 extra minutes of sleep and just really dial in the training today.  Normally, I meander a little bit in the morning, take the warm ups a little slow and ease into things.  Instead, got out of bed right away, booked it downstairs, hit the majority of my warm-up sets but with no rest between and kept VERY strict on the 2 minute rest intervals.  Managed to get in the most important parts of the workout: just cut out the abs, pull aparts, swings and low intensity rower time.  And this is exactly why I settled on Tactical Barbell: it’s adaptable that I can add to it as needed, but when I need to just get the job done, the base is enough.

* Still playing the razor’s edge with my elbows/forearms, and I feel like I’m winning.  I cut out the daily chins yesterday, and today, after the first set of squats, I focused on putting the bar higher on my back.  Pain doesn’t present DURING the squat, but when I rack the bar, most likely as I suddenly shift the weight off my back and directly onto the arms.  Having it higher up on the back limits that, and ultimately makes the squat harder anyway, so that’s a win.  I also think cutting the chins on Thursday makes sense given that on Friday I do Cindy.  That may just be a way forward for the future.  

* I am thinking that for my next training cycle I'll rotate in SSB squats in order to give the arms a break.  It may be a forever way forward with TB: Alternate between SSB front squats, buffalo bar squats and SSB squats with training cycles.

* Press felt very strong today.

* I was crushing Cindy at the start.  My conditioning is very solid there.  Around round 9 I start regretting my life choices, and then I hold on until it’s over.  I tied last week’s performance with 5 more pounds in the vest, so that’s pretty clutch.  I REALLY get toasty doing this workout, as along with the vest I throw on a shirt because the webbing of the vest will chew up my torso during push ups and chins otherwise.  Also worth noting that I do the push ups on patio pavers, because otherwise the vest will run into the floor before I get a full ROM, so I’m doing my best to really get the most out of this.  Consequently, my pecs are always sore after this workout, which is pretty cool.  

* Tang Soo Do was pretty fun last night.  Got to do some improvisation on grab self-defense, and some breakfalls.  Also got in a decent 2+ mile walk after dinner last night, and my daily sandbag.  Ended up with about 22k steps overall.