Saturday, March 08, 2014
28 kg One arm swings, 22 kg two bell swings;
So today started with the 28 kg and sets of 8/8. Could have done sets of 10/10 but there is no hurry. Shoulders are still intact and responding well to the ring mobs! Still need more teres major and subscap release, as I found out afterward when Joe Sarti worked with me as to why my overhead position has deteriorated so much and those tight buggers seem to be the answer. Need to spend more specific SMR time on them as well as having him release them professionally.
One arm swings
16 kg x 5/5/ x 3
20 kg x 5/5
24 kg x 4/4
28 kg x 8/8 x 10 sets
two kb swings
2 16's x 8
2 20's x 8
2 22's x 8 x 5 sets
these went great as well. I will alternated two hand swings with these, every other month. the cycle for two bells will be 22, 24, 38, 32 kg for a variety of reps.
for two hand swings the loads will be pyramided each week for strength work from 40 -68 kg.
DB shoulder complex
alternate front raises 3 x 10 each with 8's
easier and stronger than last week. definitely need these
Rope triceps extensions
4 sets of 15-10
solid session not too hard but not easy either. with just Joe and me there the pace was very fast. lots of fun
Big ruck tomorrow, adding in another 2 lbs should bring it up to 30 lbs total. weigh it before I start :)