Training Log: Entry 3486

AM WORKOUT (0358 natural wake up)

**12 LABORS: STEALING THE CATTLE OF GERYON**

*Tactical Barbell Operator* Cycle 2, Week 4, Workout 1

MAIN WORK

SSB front squat

5x5x220

ALTERNATE w/

Log clean and strict press away

5x5x150+1 push press rep per set

Weighted NG chins

5x5x37.5

ASSISTANCE CIRCUIT

5 rounds, 30 seconds per movement

24kg KB swing

365lb SSB front rack hold

Dips

Standing ab wheel

Push ups

BPA

4x25

Notes

* First workout back from the cruise/bridge week.  It had the absolute intended effect: I felt rejuvenated, healed and springy today.  My belt was also tighter and I discovered I’m up about 2.4 kg from my last weigh in 2 weeks ago, so that about fits (putting me at 84.6kg).  That honestly puts me in a good way for my competition, as I’ve got more runway to drop some weight comfortably.  I know I was excited about eating UP to the competition, but given the nature/style of this training, this nutritional approach will suit me better.  That said, I also know this isn’t “true” weight, and I’ll need to take a little bit of time to re-settle, letting my digestion even out, sweating out the massive salt intake from all the restaurant foods, and just getting my body back to a rhythm.  Which, speaking of, tonight is still the family meal, which is going to be spaghetti with piedmontese 93% lean ground beef and some cookies with some raw honey.  The plan works; stick with the plan.

* These were some of the best log cleans I’ve had in a long time, and my shoulder totally healed over the break so no issues with the pressing.  Push press reps were also very powerful.

* Squat depth sunk nicely.  No resistance.  Lower back feels strong too.

* KB swings have me really focusing on “throwing” the bell.  Trying to make the most of it.  

* On a similar note, I did 1 round of sandbag work yesterday, because it’s all I had time for, and I’m thinking I might just try to make that a daily habit alongside some throws.  I really need to make it that picking up the sandbag just feels “natural”, and I feel like frequency will beat out intensity there.  

* Have a family walk planned for later this evening.  Good to get in more steps.