Back to the 24 kg today but I wanted to up the reps per set, this keeps the force output a little lower and thats what I need as I ramp back up after last weeks 32 kg PR.
warmup: 10 minutes Z drills
One Arm swings
20kgx5/5 + 5 transfers
24 kg x10/10+10 transfers
Did an extra ten reps on the last set of transfers to make an even 400 reps.
These felt great and the 24 kg continues to feel light. It's been a long time since that weight has felt 'light'. Very good. Wind was also very good for all the 30 rep sets and the last set of 40 was easy too.All the speed work is paying off :))
10 lbs x15/15
15 lbs x55/55 PR!!!
wow, this was great and came out of nowhere. I am back to doing these regularly and have been using the tens so I thought I would do something with the 15s. Once I got started I realized I could break the PR so I just went for it. About 25 reps/minute pace and total time was 4:20 something.
The last 15 were really HARD though, lol, and my grip was getting its ass kicked. Very tough to finish and I probably didnt have 2 more reps in me.
Gama Casts( like a two handed, standing pullover)
25lbs x 8/8
these felt great! Pumped my arms and shoulders really well with lots of tricep work too. excellent! This group of exercises on saturday is working very well. perfect compliments to each other without tapping into the fatigue from the previous movement.