Training Log: Entry 3440

AM WORKOUT (0500 wake up via alarm, slept in with day off)

12 LABORS: SLAYING THE LERNAEAN HYDRA

Tactical Barbell Operator Cycle 1, Week 2, Workout 5

MAIN WORK

SSB front squat
5x5x225

Alternate w/

Log clean and press away
5x5x155

Weighted NG chins
5x5x35

KB swings
100x24kg bell

ASSISTANCE

Ab circuit (no rest between exercises)

SSB front rack hold
3x30 seconds x 348lb

HLR
3x10

Dip-push up dropset
Max reps dips, then push ups, then push ups w/reactive slingshot, then slingshot, then metal catapult

100 BPAs

Notes:

* Got the day off work, so slept in and got this knocked out.  Knees are feeling a little twitchy.  I'm wondering if I need to cut back on the front rack holds, since it's effectively a short range lockout exercise and puts some pressure on them, but it could also be from so much time running around the Dojang and just running in general.

* Didn't feel as strong in this workout as I did last week at the end, but by the middle set things were clicking.

* Chins feel like they're moving in a good way.  Part of that may also be the weight loss.

* Dip/push up dropset is part of my ongoing "hypertrophy preservation" effort.  I feel that 2-3 minutes of work at the end of these workouts isn't going to compromise recovery.  Lateral raises on day 1, curls on day 2 and this on day 3 should put me in a good way.