Training Log: Entry 3632

AM WORKOUT (0400 wake up via alarm)

BRIDGE WEEK

SSB front squat
2x5xBar
2x135
1x185
1x205
1x255
2x288

500 KB swings

• 5 rounds of 10-15-25-50

• Rest periods of 30-30-60-120 seconds

• 2-3-5-5 dips between swings

• 24kg bell

Ab wheel/band pull apart superset circuit
3x5/25

Notes:

• The front squat was for max testing for my next cycle of Operator. The double of 288 was slow, controlled and rock bottom. I feel comfortable using a 300lb max. Also had a revelation about bracing, where it’s not just about a big belly full of air pressing against the belt but then also clamping down my abs on top of that. One of those things I understand in my head but would need quite a few more words to describe to someone else.

• I contemplated not doing the swings at all today, but settled on Dan John’s recommendation for how to approach the workout. Much nicer on my forearms. My grip and hamstrings are what seem to be the most impacted with these swings, which is probably a good sign. I’m still on the fence about doing the full 10k swing challenge over these next 3.5 weeks, but I think I can at least finish out the bridge week at this rate.

• Technically did more dips than recommended, but it didn’t impact my recovery. Dan’s recommendation of rest periods allowed me to have some more explosive swings, and kept my heart rate in a good spot.

• Keg carry was 255lbs yesterday.

• Tang Soo Do was a solid enough workout. The last thing I wanted to do was Bo/staff work, since my grip was fried…and it’s exactly what we did. But, it actually ended up helping get some life back into my forearms. We’ll see what tonight brings.

• Weighed in at 85.0 again today.