Training Log: Entry 3446

AM WORKOUT (0400 wake up via alarm)

**12 LABORS: CAPTURING THE CERYNEIAN HIND**

*Tactical Barbell Operator* Cycle 1, Week 3, Workout 5

MAIN WORK

SSB front squat

4x3x255

ALTERNATE w/

Log clean and press away

4x3x170

Weighted NG chin

4x3x40

KB Swing

100x24kg

ASSISTANCE

Ab circuit (no rest between exercises)

SSB front rack hold

3x30 seconds x 345lb

SUPERSET w/

Standing ab wheel

3x10

BPA

4x25

15 minute walk around my basement

Notes:

* Haven’t been logging it, but still sticking with 2 minutes rest.  Until there is a demand to go longer, that’s the way forward.

* I genuinely didn’t think this week would be all that fatiguing, but I’ll admit that I was feeling pretty beat down today.  Little lacking in the “oomph”.  By the third set on the squats, things were clicking nicely, and I had a few decent cleans on the log, but it looks like K. Black knows what he’s doing by prescribing lighter conditioning on this week.  This being a week of multiple sparring classes probably doesn’t help there.

* KB swings felt better.  Really trying to make it that “vertical plank” Dan John talks about, along with whipping the bell back on the concentric.  Also trying to get as much ROM as I can on the chins.

* Since yesterday’s conditioning already got me a decent chest pump, I didn’t go for more today, and instead used the extra time to get in some steps.  It’s still stupid cold, so I stayed in the basement and just walked around.  If I keep that up, I could always throw on a weight vest and walk the stairs in the basement, or I could break out my bike/rower combo, although the set-up for the latter eats into my time.  There’s always the jump rope too.  Dan John always talks about the value of a post lift walk, and I dig that.  

* Didn’t get much for reps in tournament sparring last night.  Was immediately paired up against my kiddo, and I want them to get more reps, so I played hands only and went 1 to 3 against them.  I’m really proud of how much of a swarm fighter my kid is.  Relentless pressure.  We’re at a bit of an impasse, because our head instructor is an outfighter, and coaches all the students to do the same, whereas I’m an infighter, and I advise my kid the same way.  I always defer to the head instructor, because it’s his Dojang and we’re here to learn Tang Soo Do, but I can tell my kid also prefers to be an infighter vs an outfighter…primarily because they’re smaller, so it kinda makes sense.  But hey: maybe them getting coached from two different perspectives will allow them to develop a variety of skillsets.

* All was not lost on my end, as we had free sparring as a warm-up and alternated partners through out.  I had a chance to spar our tallest student, who stands about 6’5 and weighs less than me, so he’s like a big daddy longlegs. I was able to crack his patter: draws guard with a kick and then goes for a long lunging body punch.  I took to shin checking him and then moving off to an angle to get my body punch in while deflecting his.  Did it enough times that I saw him have to start re-calculating his plan, and then, meanwhile, I got to share my info with my wife and kiddo for whenever they have to spar them.  It’s kinda fun: they look to me to develop strategies for the other students.

* My plan is to break out the stone this weekend and begin the official prep for the competition.  We’ll see how that pans out.  I’ve got one more sparring class tomorrow.