I be 51 years old today so I knew I had to do some multiple of that number in swings to commemorate it. Even though I have missed my swing workout the last two saturdays I knew I had to sack up a bit and put up some reps. Especially since the Swing Queen did a full grand of swings just the other day. I thought half the reps but on one arm might suffice. It did; it was tough.
One arm swings
16kgx5/5x2
20 kgx5/5
Ladders
24 kg x
10/10
11/11
12/12
13/13
14/14
15/15=150 reps
Three rounds of this then:
24kgx10/10/10/10
x10/10
510 reps
27,030 lbs
The first two rounds were great, actually easy with the swing groove strong and fast. The third round got tough,especially after the first two sets and the last ones were working me to keep form and bell speed.I alternated with Rex and Nikko( he was squatting though so we lapped him most sets). Took about 60 minutes
Two handed CB Mills
15lb club x
10/10
12/12
15/15
suprised at how beat I was and how much this worked my already tired hands.never felt that before.teach me to skip two workouts ;))
datsit, now off to enjoy my birthday weekend.
Subscribe to:
Post Comments (Atom)
215 x1, 220 x 1 (barely) 210 x 1 x 4 ( 2 misses) band pushdowns, laterals, rear delts
My attempts to create more starting speed failed. Rushed things, did not get or keep my legs stiff. figured it out though 175 x 1 195 x Mis...
-
This has proven to be a most effective method of taping hands as a preventative to tears or after one has already torn.I used it for years ... -
.jpg)
KJ killing the Beast. Training to increase Max Vo2 with a kettlebell. I will share with you one of my best advanced protocols for improving... -
Its amazing what disapears first on me when I have to miss training. My glutes and hips go first; amazingly quickly too, and then the quads....
17 comments:
Happy Birthday Mark! Thanks for everything you've done for me and everyone else. You're a valuable asset to the industry. Keep up the good work!
Steve Reishus
thanks man, just a few more years and I'll be middle aged!
OMG! Happy birthday Rif! Hope you are enjoying your day!
Ditto what Steve wrote. You are the man.
Hell of a workout, too. Awesome volume!
Feliz Cumpleanos Mark!
Yoana, Marianna and I wish you a blessed year!!!!
A proud and young 51er!!
Never use the word "old".
Happy B-day! That's a real "swing'n" way to celebrate as well. May you have another 51 ..
thanks all,its been a great year and I know the next will be even better.
Happy Birthday Rif. 510 swings is a f*cking awesome to start your celebration. You make 51 sound like 31!
thanks joe, it wasnt too bad til the end.could definitely feel that I had missed my swing workouts though.see you tomorrow at 1:15.
Happy Birthday, Rif! Lots of love & congratulations from the KBLA crew, and especially from me, Courtney & Cub!
Happy birthday Rif. Aside from the post I cleverly deduced it was your birthday when I needed a backhoe to clear the birthday cards off the desk at Girya to make some workspace. :)
thanks Mark, say hi to courtney and the cub for me!
jordan,
thanks man, for sure reason my pc can't read the cd you gave me, will try it at work on my laptop
Happy Birthday Rif!! You are da man! Thanks for inspiring us. And thanks for continuing to raise the bar. Just think each and every year now, we'll have to swing more and more. I guess that's the way it should be. Hope you've had a great birthday weekened!
It's a .mp4 file, so if you don't have quicktime installed that could be it. It comes standard on most systems now, but if your system at home is older is might not have it.
jordan
thats strange, as I do have quick time and the 'puter is two years old and is pretty updated.I'll try again.
Post a Comment