Training Log: Entry 3510

**PREP WEEK**

AM WORKOUT (0335 natural wake up)

"CROSSFIT CINDY WOD"

20 rounds of

* 5 chins
* 10 push ups
* 15 squats

Time: 21:28

Lateral raise dropset (35x10, 25x5, 25x2.5, 25xEmpty Hands)

Band pull apart/cable curl superset
4x20/3x15x25

PM WORKOUT (1330)

Barbell low bar squat
3x5x315

Barbell strict press/HLR superset
3x5x145/3x10

Barbell low bar squat
10x275

Cable row dropset
20x100, 8x85, 8x70, 8x55, 12x40

1 hour+ walk

Notes:

* The early hours for this trip are forcing early wake ups and shorter morning workouts.  Basically split up a workout as a proof of concept. 

* Cindy was moving well at almost EMOM pace, but it started to fall off at the chins.  I got through the first 10 rounds without an issue, but around round 12 or so I had to break between reps 4 and 5, and toward the end 3 and 4.  Push ups got a little sluggish around round 15 or 16.  Given the elevation change, I'm more than pleased with this as a baseline.  

* Rest of that workout was some general assistance work that I want to include.  Using cables because I don't have them at home.  Got in a good pump.

* PM workout was the heavy work, as I had access to a gym where I'm working.  It was a Crossfit style gym, and I forgot that Crossfitters are allergic to center knurling on a bar, so I wasn't willing to push the squat too terribly hard.  But the 3x5 at 315 was plenty heavy: I think that's going to be a good 80% 1rm weight.  Still focusing on bringing that form back.  It's a bit Layne Norton/Steve Goggins with how I low bar, but it means the depth is pretty awesome.  My knee continues to feel great through this process.  And considering I did 300 bodyweight squats in the morning before this, it's a good sign.

* Barbell press honestly felt awful: the axle is just a great implement.  But I was able to move it well enough.

* Went with the cables for the rows because, again: I don't have them at home.