Training Log: Entry 3532

**OPERATION PLANET MONGO**

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

*Tactical Barbell Operator* Cycle 1, Week 4, Workout 2

“FOBBIT INTERVALS”

Set a timer for 20 minutes

* Row for 2 minutes

* 20kb swings w/24kg bell

* Row for 2 minutes

* 10kb snatches per arm w/24kg bell

* Repeat until 20 minutes expires

8 chins

Notes:

* Last week I did the basic version, and this week I did the full.  For the first round of snatches, I tried out single arm clean and press instead, and found it not as effective.  For the second round, I did alternating hands each time.  On the final round, I stuck with the same hand for 10, then switched, and found that ultimately the best way forward for the future.  In total, I got through 3 rounds of swings and 3 rounds of snatches in the 20 minutes time.

* I like this choice because it allows me to get in the rows and the swings, which are both high value.  It has a decent enough conditioning impact, and I like that I’m active for the full 20 minutes.  However, this isn’t a lung breaker like Oxygen debt 101 or Power Intervals, so I need to ensure I don’t ALWAYS pick this one.  That said, I got in some intervals yesterday as well, and I have enough time at the end of other lifting workouts to get in short interval work, so there are lots of avenues for success.

* Elbows held up well enough.  I have to start the snatches with my left arm: my right seems to bear most the brunt of the pain.  That I was able to work in a set of chins afterwards is a great sign.  Razor’s edge still.

* I’m continuing my tradition of sleeping in until my wife’s alarm on Tuesdays.  I pick shorter conditioning workouts and manage to still get my morning done, and this way I get a day of extra sleep and get to wake up next to my wife one extra day a week, which we both appreciate.

* Got in the daily sandbag and some more walking last night.  Tonight we have Tang Soo Do, and it’s “Wildcard Cardio” week, so we may get in a decent workout.  We’ll be doubling up class tomorrow as well, to give us some freedom on Saturday.