@kdjohn Helps to keep my heart rate up throughout the EMOM work and adds a little element of challenge to it with the accumulated fatigue.
DEEP WATER Week 1, Workout 4
AM WORKOUT (0700)
Axle bench press 226
3x10
Close grip axle bench 195
3x10
Incline barbell bench 185
2x10
1x8
Dips
3xFailure
Push ups
3xFailure
Notes: 3:45 between sets. Long break between inclines and dips. Still doing the progressive workout thing, but got most of it knocked out this morning. The third set of inclines had shorter rest between sets, and for push ups I did the first set immediately post final set of dips, then rested from there. Chased it off with 25 pushdowns and 50 pull aparts. Still wanna get in some conditioning and the rest of my daily work. I may legit do the Deep Water deadlift workout tomorrow just to get ahead of my schedule. My legs arenāt nearly as sore as they were the first time I ran this: testament to the GPP I imagine.
Fran+ Wave (95lb thrusters, strict chins until 50 reps, then kipping)
21
15
9 (time: 4:27)
15
21 (time :11:25)
Notes: Liked this, especially since I initially was just planning on traditional Fran and then threw in the wave right after that. Itās different when you go in planning to burnout quick and then have to come back from the long swim out.
Nutrition has been poor these past few days. Not eating enough. My parents apparently became lunch skippers somewhere in life. Been having grassfed beefy jerky and quest bars to fill in some gaps and eating larger where possible.
I feel the same way whenever Iām around my parents. They never eat! It must be their metabolism slowing down with age. Should get them on some of them prowler sprints.
@sterner For sure. Theyāre late starters these days too. They get up plenty early, but from there to ābeing readyā is quite a journey, so everything is on a delayed schedule. Breakfast will happen at 1000, and then weāre ātoo fullā for lunch. Gotta wonder if itās the future for all of us, haha.
I havenāt made into the DW book yet but that is a lot of pressing, am I correct in remembering there will be a weight increase for when you move to intermediate? Or is it exclusively fewer sets to get the same amount of reps?
Texas Deadlift Bar Deadlifts (TnG)
5x135
2x295
10x10x385 (3:45 between sets)
SSB alternating leg lunges 115
3x10 (2:00 between sets)
TRANSITION IMMEDIATELY TO
SUPERSET (hyper-ab)
Reverse hyper 230
3x20
Standing ab wheel
3x7
Notes: In between sets of deads I knocked out 25 dips, 50 pull aparts and 25 pushdowns, and got the rest of my daily work in. Going to do a squat focused WOD around noon to get in the technique work and finish up the workout. This was NOT a progressive workout, and instead more traditional, and absolutely kicked my butt. Definitely more Deep Water-esque. Good to be dialed in here. Some Poundstone hitching on the last rep of the last 2 sets, and in general this was pretty exhausting. Worth considering that I ran 4 days of the first week in a row and just started the second week immediately after that, so Iām super fatigued, but Iām trying to cram in as much as I can before I head to see my in-laws, wherein Iāll most likely be doing some bodyweight work unless I can sneak away to a gym while Iām there. Plan is to do back day and Juarez valley squats tomorrow, then Press day in the morning and bench day in the afternoon the next day before the trip kicks off.
Been skipping a lot of warm-ups recently to make room for more training. Glad I can get away with it.
Been getting some of the best sleep of my life these past few days. I think seeing my parents went a long way there. Helped my brain remember what ānormalā felt like.
Buffalo bar squats at 230 and burpees
10
5
20 (time: 5:56)
Notes: Just something I came up with to get in my 30 reps of technique practice and some conditioning work. Iāve liked the WODs where you accumulate fatigue early and then have to fight through it at the end. This is āmedium-light-heavyā in that capacity. Definitely room for more, but schedule was tight with a 2 a day, airport run and coming into work.
What you really need to do is fork out some cash for one of those webcam girls who will roleplay whatever you want but instead of something sexual you just have her do burpees with you until she collapses and then get a refund because she didnāt get to 500 with you. Obviously record the whole thing.
Now that might not be a stupid idea. A global TN zoom bodyweight challenge. If you drop you are out, last man standing. @kleinhound would be good for that surely?
Once again, youāve missed the best idea - do it, THEN show the recording to your wife, and upload the intense highs and lows of her reaction video to instagram. If you were looking for a way to grow it, I just got you a LOT of followers.
