Training Log: Entry 3535

**OPERATION PLANET MONGO**

AM WORKOUT (0400 wake up via alarm)

*Tactical Barbell Operator* Cycle 1, Week 4, Workout 5

MAIN WORK

Buffalo Bar Squat (low bar)

3x5x295

ALTERNATE w/

Axle strict press from rack

3x5x153+1 push press rep per set

ASSISTANCE/CONDITIONING

Crossfit “CINDY” WOD

20 rounds of

* 5 chins

* 10 push ups

* 15 squats

w/15lb vest

Time: 21:52

5x20 band pull aparts

8 minutes of low intensity rowing

Notes:

* I am quite sore.  I think all the Tang Soo Do “Wildcard Cardio Classes” compounded with the regular training I’m doing and the reduced food intake is starting to show itself.  My ability to perform isn’t compromised, but my ability to bounce back appears to be.

* I set the bar low on my back again today.  With 300 squats waiting for me after the squat workout, I decided it was the right call for sparing my knee.  I went a little higher up on my back for the final set.

* I was FLYING through Cindy at the start.  Almost a full round ahead of the EMOM pace.  I added about 10 seconds compared to last week, with a 5lb heavier load.  I’m pleased with that.  Part of me is legit thinking about keeping this even post Murph, because it’s certainly keeping me fit and getting in my volume, but we’ll see.  Definitely wouldn’t want to keep scaling up the weight: hold it at 20lbs.  But we’ll see: ultimately that cycle is going to be about getting ready for the competition.

* Like last week, once Cindy was done, I was done.  All I had in me was some pull aparts and light rower.  Second week where I cut out the ab work, and I’m totally fine with that, as we’re doing a ton of that in Tang Soo Do, plus all the push ups with the vest are essentially weighted planks.

* I got in my daily sandbag today, and actually tried it a little different.  I started with a bear hug carry, rather than the horizontal carry.  I think I might continue to do that, as it spares my elbows, and that position will allow me even longer on the max distance carry.