Training Log: Entry 3700

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

TACTICAL BARBELL OPERATOR Week 3, Workout…4?

“SPEED/ENDURANCE LADDERS” w/rower

• 400m row

• 40 sec rest

• 300m

• 30 sec

• 200m

• 20 sec

• 100m

• 10 sec

Then back up again until 400m row after 40 sec rest

Notes:

• I REALLY like this workout. The rest times aren’t long enough to fully recover, so this isn’t a real deal “sprint” workout, but the attributes it trains are valuable for the activities I want to get good at, and it’s speedy. Something I can get done on these short mornings.

• The “advanced” version has you work the ladders multiple times, and I can certainly see myself giving that a go in the future. This is supposed to be the “easy” week of conditioning since it’s the hard week of lifting, and in the easy version of this workout you actually rest 2 minutes after the first 100m before resuming. And, of course, this is originally meant to be a foot race rather than a rower, but nuts to that.

• My left hip is feeling better. Not 100%, but I’m recovering faster and faster from the damage the deadlifts do to it each week. Weird “in my 40s” victories.

• On that note, sparring last night went really well even with the hip pain. I’m trying a “near year, new me” as it relates to my sparring, being lighter on my feet, trying new techniques, working angles, being less predictable. I got paired up against our Senior Black Belt last night, and I could tell it was throwing them off, and we went into overtime after tying 2-2. Lost it in the end, but gave a good fight. Cardio isn’t where I’d like it to be, but still more time to work on that.

• Got in a 1:18 hold last night.

• Weighed 84.7kg (or 84.4, I’ll have to look at my phone when I get the chance) this morning. Seeing significant trending downward. The coffee fasting is working. I’m doing it again today, which is a first time for back to back fasting days, but it’s just because my schedule has been wacky with the holidays. That said, yesterday ALSO helped me recalibrate my hunger/satiety cues. Eating out for 2 meals on a non-fasting day had my body a bit confused, whereas yesterday’s fast and feast got it knocked back into alignment. I’m still marveling over the impact of those beef cheeks. I think not trimming any of it went a long way. I DO realize I’m coming in a little light on protein with these 2 days in a row, but there’s a chance I’m barely hitting goals since I still include that yogurt and Metabolic Drive pre-bed meal.