Wednesday, July 10, 2013

Double 24 kg swings, sled walk

Recovered well from Monday's workout, surprisingly. Shoulders continued to behave and the overhead reverse stick work continues to work. Just as cool I might have found the same domino button to push to get me knee to stabilize as well.

No surprise, it's not the knee but the ankle.Story developing..

Two KB swing
2 16's x 10 x 2
2 20's x 8 
2 24's x 8 x 15 sets
120 reps
12,720 lbs

I love how quickly the weight loads on double add up! Started out pretty good and things just got better. Had more sets in me at the end which is the goal. Push yourself more than the last workout, if possible, but leave a little in the tank.
The very good news is that the bells felt light. Never thought I would feel that with double 24's :)

Sled walk
70 lbs x 200 feet x 6 trips
1200 feet total  ( most I've done recently)

my new found knee stability really got tested here and held up fine! another nice surprise. Used the sled belt around the waist, lower the weight 10lbs and tried to walk more upright instead of leaning into it. glutes immediately said hello ,in a good way. Knee ROM after the workout was as even as before, very strange!

Band curls
3 x 12 each arm single red band
Back press
1 strand x 10
2 strands x 8 x 2

these are getting better as well.I could set up the single band by myself, a first! shoulder ROM and stability continues to improve. sweet !



Joe Sarti said...

Let me know when you want the other 36kg :)

Mark Reifkind said...

haha , pretty soon :)