Training Log: Entry 3417

AM WORKOUT (0400 wake up via alarm)

**OPERATION CONAN** Spec Ops Insertion Phase

*Tactical Barbell Mass Protocol* Specificity Bravo, Cycle 2, Week 1, Workout 2

WARM UP

Roll out on LAX ball

50xBW reverse hypers

Sets of 135 and 225 low handle trap bar pull

MAIN WORK

Low handle trap bar lift

5x12x295

NG chins

5x12 (rest as long as needed)

Axle Curls

5x12x53

GHRs

4x12x25lb KB held behind head

Reverse hypers

3x12x360

1x15x360 (AMRAP)

ASSISTANCE

Standing ab wheel/band pull apart superset

3x10/20

Lateral raise dropset

35x10, 35x5, 35x2.5, 35xEmpty Hands

TOTAL TRAINING TIME: 60 minutes

BREAKFAST

No walk w/dogs (weather)

Notes:

* Training motivation much higher than yesterday, most likely correlating with getting more sleep.

* Strict 1 minute rests.  Still a killer on those trap bar pulls.  Really tried to focus on hip extension vs just unrolling the back.  I’d get the belt on at about the 30 second mark of resting, and start strapping up at the 40 second mark, to get myself pulling at the 1 min mark.  Was really feeling the ache on the GHRs.  

* 5 sets on the trap bar pulls, just to increase the misery.  5 sets on the chins and curls, because I didn’t up the training max, so I’m going for more sets.  Then went AMRAP on the final set of reverse hypers because I can’t really up the weight on the TM at this point.  GHRs and trap bar lifts DID get an increase in weight.

* Intercostal still a little tender, but otherwise in a good way from the grappling comp.  Tang Soo Do went well yesterday, and I have more on the schedule for tonight.