Training Log: Entry 3547

**OPERATION PLANET MONGO**

AM WORKOUT (0400 wake up via alarm)

*Tactical Barbell Operator* Cycle 1, Week 6, Workout 4

MAIN WORK

Buffalo Bar Squat (low bar)

3x2x375

ALTERNATE w/

Axle strict press from rack

3x2x183+1 push press rep per set

ASSISTANCE/CONDITIONING

Crossfit Cindy WOD w/20.4lb tac carrier

20 rounds of

* 5 chins

* 10 push ups

* 15 squats

Time: 21:18 (34 second AND 5lb PR from previous)

4x25 band pull aparts

CONDITIONING/COOLDOWN

10 minutes LISS on rower

Notes:

* Took the squats as low as I possibly could, because whenever I review them on the video, they seem like they’re high, but I gotta accept the reality that, as long as my knees travel forward, my hips are going to appear high.  Since I’m not powerlifting, depth doesn’t matter, just ROM, and I’m getting that intended effect here.

* That PR on Cindy was unexpected.  I know I accomplished Murph last week using the same vest, so this wasn’t uncharted territory, but I didn’t have a time to compare against.  I enjoyed a slice of my kid’s birthday ice cream cake last night, so maybe some of that extra energy came to show for the workout.

* As is usual, once Cindy was done, so was I, so just slapped on the pull aparts and rowing to get in a little more back volume.  Planet Mongo is almost done, and my goals have been achieved with it:  my back is feeling much stronger now, and my chins are back in a good place.  I don’t want to lose this moving forward, but maintaining will be easier than growing.  Next phase will focus on getting ready for my comp, but I would like to spend some time bringing my arms up as well.

* My in-laws come into town today to help house sit while we leave on our trip on Tuesday.  Schedule will be slightly disrupted, but that’s not a bad thing.