Saturday, January 11, 2014

24 kg One arm swings, Two KB swings

A very solid one. All the pieces were together this morning, plus, it was just the 24 kg so there was no fear factor. Of course that's when you have to be extra careful. Really. It's the light weights that usually get you hurt because you don't concentrate enough or get cocky. But the stretchout went well as did the warmups

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 10/10 x 10 set
         x 20/20 x 1 sets
240 reps
12,720 lbs!

the last set of 20/20 was not that  bad at all. just the lungs said anything but I kept the power output high , as well as the bell height, for the entire set.

Two kb swing
2 20 kg x 6
2 24 kg x 6
2 28 kg x 6
2 24 kg x 6 x 2 sets

these felt good once I got the groove back a bit. til then I was catching my inner thighs with the hands on the upswing. haven't done any of these since the TKR. Definitely stronger the weights were no problem. going to alternate these with the two hand swings each week,probably just doing a straight half pyramid with weight working up to 1-2 top sets and perhaps a down set.

after all the swing volume in the one arms I don't need much more :)

barbell curls
45 x 8
55 x 6
65 x 4, 5
55 x 8

Crawls- backward then forward
alternated these sets with the barbell curls
crawled backward 30 feet or so then went forward the same distance
4 sets. Geoff Neupert has challenged me to just crawl everyday for a week and I won't drop everything else but I will crawl each day AND focus on backwards crawling as well. No problem I like to crawl :)

lying barbell triceps ext
4 sets of 15 with 45 lbs

Hangs 3 x 20 seconds

adding 2 lbs to the pack tomorrow for the walk. 20 lbs even. can't wait :)



Morgan L. said...

24kg 10/10 x 10 hard style is no joke!

Diana said...

Love that quote!

Mark Reifkind said...

no indeed Morgan. things were easy til the 8th set, then the training began :)

Mark Reifkind said...

me too Diana, obviously :) the power of exhalation is vastly underated.