Training Log: Entry 3445

AM WORKOUT (0510 wake up via alarm)

**12 LABORS: CAPTURING THE CERYNEIAN HIND**

*Tactical Barbell Operator* Cycle 1, Week 3, Workout 4

“GENERAL CONDITIONING 5” Beginner

3 rounds of

30 seconds max dips

90 seconds rest

30 seconds max push ups

90 seconds rest

2 min rest

3 rounds of

5 pull ups

10 burpees

BREAKFAST

Short walk w/dog

Notes:

* Sticking with the plan and did the easy/beginner version of this protocol.  RX is a full minute of dips and push ups.  But this was still a very solid pump, and the finisher at the end did a good job getting me breathing hard and my heart rate up.  It snowed a touch last night and was cold enough that some indoor training was the right call, and with all the sparring we’re doing this week, I liked something that was a little gentler on my knees.

* Got the finisher done in 3:05.  I used kipping pull ups as necessary, once again, per the program guidelines.  

* Slept in as much as I could, taking full advantage of the situation here and recovering as hard as I can.

* Last night was back to back classes of sparring.  The first class had some lower ranks in it, so I ended up facing off against 2 white belts before squaring off with the Valkyrie again.  I did my typical “hands only” approach with the white belt, left them some openings to chase after, let the matches go the full distance to let them get in some reps.  Valkyrie and I went to sudden death/overtime, while I once again tried my best to be springy on my feet and try out some new material.  While my hips are feeling good, I’m trying to take advantage of it.  She finished with a body punch, and from there we worked some free sparring with a rotation of opponents.  For the second class, Valkyrie and I got paired off in the first round and she ended up going 3 to 1 against me.  She’s good at landing the body kick.  We have one more class tonight, and then another on Saturday.

* I’m looking leaner/tighter.  Post carb magic and general reduction of food showing through.  The gaining experiment was excellent, as I learned that, even while turning every meal into an eating competition for 14 weeks straight, followed by a 1 week cruise, I still couldn’t eat myself fat enough to a point that I couldn’t get lean again in a matter of weeks.  I forget who I was listening to, but someone was talking about the assurance that comes with keeping yourself a few weeks out from lean while gaining.  If nothing else, I’m sure it’s positive from a nutrient partitioning standpoint.  It’s also funny to me how I’ve effectively defaulted to the Velocity Diet without any drama about it.  The first time I did it, it was such a big paradigm shift, and now it’s just what I gravitate toward.  I really love how much I don’t have to think when it comes to packing lunch for work, and the cost/time savings.