Saturday, February 15, 2014

24 kg one arm swing, heavy two hand swings

Volume and speed work today at the start of a new cycle. It was  a relief NOT to have to mentally gear up for heavy bells today, but just get to focus on acceleration and lots of reps. Still have to pay attention as it's easier to get tweaked with light weights than heavy ones. It's easy to lose your focus when you're not afraid of the weight at all :)

Slept well and woke up recovered. Recently added in a liquid B 12/b complex supplement and I can already feel the difference in energy.  Plus as good as the wine is for my heart and my head it does deplete B's so this is a  good move.

One arm swings

16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 10/10 x 11 sets
220 reps
11,660 lbs

Last month I did 240 reps with this weight so I considered doing 260 but last month I also only did 40 two hand swing reps after and I wanted more volume there so I finished early and saved some energy for the two handers.
The 20 reps set felt great. Light, fast powerful and the volume wasn't hard at all. Just as I had hoped; all the heavy work really makes this feels very light indeed.

Two hand swings
32 kg x 10  700 #
36 kg x 10  800 #
40 kg x 10   880 #
44 kg x 10   970 #
48 kg x 10   1060 #
52 kg x 10    1150 #
65 kg x 10 ! Pr 1500#
70 reps and all good quality!
7060 lbs

this was NOT easy at all and I was sorely tempted to just jump to the heaviest bells but I knew that wasn't the point. good solid work. opened the stance up a bit and that helped too. The 68 kg bells was tough but nowhere near as hard as the first time I swung it.

Clubbell shield casts ( two hands)
20 lbs x 10/10 x 2
25 lbs x 8/8
          x 10/10

these were good and it does help open up the shoulder mobility

Pbar pushups
4 sets of 8 reps, all paused.
Perfect with NO clunking at all. very happy with this. shoulders felt normal

Bar hangs
3 sets of 20 seconds

got up early and did my shoulder mobs, especially the work on the posterior capsule, which is really paying off,as well as the peanut mob on T-1-T3

Big ruck tomorrow, going for ten laps. this should be fun, will probably get wet as well.:)


Unknown said...

Have fun on the Hump (Rucking) tomorrow!!! Head down, continue to march!

Mark Reifkind said...

thanks John , just saw this but it is appreciated :)

Rob O'Brien said...

Love this!

PS - I had no idea you were rucking too. I just started last week on a whim. Crazy huh?