Training Log: Entry 3517

**OPERATION PLANET MONGO**

AM WORKOUT (0400 wake up via alarm, good night of sleep)

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

MAIN WORK

Buffalo bar squat (low bar)

3x5x275

ALTERNATE w/

Axle strict press from rack

3x5x143+1 push press rep per set

ASSISTANCE WORK

Crossfit “Cindy” WOD

20 rounds of

* 5 chins

* 10 push ups

* 15 squats

Time: 21:23

5 round circuit of

* 5 HLR

* 5x40kg KB swings

* 20 band pull aparts

CONDITIONING

11 minutes/2000 meters on the rower (low intensity)

Notes:

* My dog has been on the mend, which, in turn, has meant my sleep has been better.  After sparring nights, it’s a little tough to get the energy back down to get to sleep, but last night was really good.

* I woke up super stiff.  Between the mat pulls and the sparring, my back was pretty tight.  Thankfully, I’ve got more time to warm up these days, so I spent some time hanging from the bar and twisting and get in some extra reps on the warm ups to get a little more limbered up.  When I got under the bar for the first work set, things felt solid, and I was getting to the depth I wanted.

* No chins between sets of main work due to the assistance having a full 100 reps.  Wanted to approach it fresh.  

* Push press wasn’t quite as strong due to that lower back stiffness.

* My time on Cindy is a small PR compared to my last effort, but when I take the context that the last time Cindy was performed in isolation compared to today where I performed it after the main work and in this state of fatigue, I’ll take the W.  The big thing I focused on was not having to break the chin sets into 2 pieces like I did last time, so that was the real W.  This should get me in a good way for Murph.

* Still figuring out how I want to do ab work and swings.  I may also want to bring back that front rack hold.  I don’t want to put too much assistance into this, as the whole point is for this to be Operator, but I can accept the consequences.

* Low intensity was the right call on the rower after this, because I was pretty gassed from Cindy, so really assistance and conditioning blended into each other.  Just using the rower for the back volume, which is ALSO conditioning and assistance blending into each other.

* I only had 1 round in the tournament last night, going against our Senior black belt, but I hit him with a hook kick to the head that was so beautiful that our head instructor stopped the tournament in order to laud me for it, and the whole dojang was in agreement.  It was one of those “roll a natural 20” sorta moments, where I set it up to look like a roundhouse and caught him completely defenseless flush on the other side of his face.  It was my only point for the night, but a good one, and then, at the end of the class, I got to be king of the ring, which was redeeming.  Got in a lot of movement during warm ups as well: just feeling springy and active.