Monday, January 14, 2013

36 kg one arm swings and double 24 swings

Decided to switch back to one arm swings instead of high pulls because they are harder for me. They require much more prolonged hip drive and hold whereas the high pulls let me use my strong upper body to "finish" the move. And the balance( stabilization requirements) are higher with the one arms, especially with my monkey arms.

The more I work with people the more I realize just how tough heavy one arms are for people and I'm decent at them. I want to make myself more than decent. The 40 kg is calling me but the Ultimate would be sets and reps with Beast. One day perhaps.

Right now I wanted the 36 kg and I felt good despite a long and cold day.As always I went by feel as to what jumps I made but  that was the number in my mind if things were good.

One arm swings
16 kg x 5/5/ x 3
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5 ( all systems are go!)
36 kg x 5/5 x 3 ! 

These felt the best ever with good bell speed and height. My left shoulder still has to fight to stay down but after the first rep I got back on track>Started all sets with the right arm as it was stronger and I didn't want to take any chance of tweaking on the left start.

Double KB swings

Feeling strong today and wanted to play with the double 24's as well. Determined to be able to do these to arms parallel with the floor for 10 easy. Definitely getting there. Considering how few times I've ever even used double bells, of any weight, I'm happy with my progress.

2 16 x 5
2 20 x 5
2 24 x 5, 7, 10

Band Pullups
Purple band x 5 x 3 sets

these were easy. as they were before but not sure if it's the right move. I just don't think I need any direct lat/hollow body work. it makes me nervous for my back. I plan on really stretching out overhead later tonight and we'll see tomorrow but I think this move has jumped the shark for me,

Bodyblade laterals
3 x 10/10



jockeRKC said...

Love heavy Swings =)

Mark Reifkind said...

yes indeed :))