Training Log: Entry 3689

AM WORKOUT (0400 wake up via alarm)

TACTICAL BARBELL OPERATOR Week 1, Workout 4

MAIN WORK

SSB Front squat
5x5x215

Axle strict press from rack
5x5x151+1 push press rep per set

Chins between sets

CONDITIONING

3 rounds of 150lb sandbag medley

• Pick up bag, carry one length up and one down, drop bag, run 1 length up and down, repeat 2x times

ASSISTANCE

GHR sit ups
3x10

Band pull aparts
80

Notes:

• This was an awesome workout. Very much what I’ve wanted out of Operator. Having the sandbag set up in my basement is a game changer: it’s so simple to set up and execute. I can see this becoming a regular feature/approach.

• I got in a lot of chins during the warm up as well, and then sets of 5 for the main work. Still want to keep chins relevant, but right now strongman is driving the back training.

• 2 minutes of rest between sets of main work, a 2 minute and 3 minute rest on the carries, 1 minute on the GHRs. The carries were definitely taxing and my fingers need to get back into strongman shape.

• Squats felt much smoother today. My hip is mostly recovered from deadlifts, and knee is feeling solid. I’m wearing my olympic shoes for these workouts, as they still feel good on the front squats.

• Push press reps felt better today. Less painful on the knee.

• Weighed 86.4kg this morning, which is a 2.7kg drop from Tuesday. Seem to be stabilizing. Also got in a 1:10 timed hold on the fat gripz last night. We skipped Tang Soo Do: Valkyrie is feeling ill.