Saturday, April 26, 2014

48 kg One arm swings, 48 kg Power swings, CB squats



Just glad I survived these, lol. My son is getting married tomorrow and I really didn't want to be nursing any tweak of any kind, but the workout had to get done. It turned out very well but I had to do some serious focused concentration to get it. No worries, that's the job

I didn't increase the number of sets or reps that I did last time I did these but I did transfer for the weight for all ten sets which is it's own pr. That's the hardest part for me; if I don't time the transfer right it's very easy to get pulled over. The 48 kg is 66% my 72 kg bodyweight so it's no joke.

One arm swings
16 kg x 5/5 x 3
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
40 kg x 4/4
48 kg x 5/5 x 10 sets
100 reps
10,600 lbs

Two hand power swings
48 kg x 5 x  5 sets

Clubbell shoulder park squats
2 10's x 15
2 15's x 15
2 20's x 20
35 lb single x 20
45 lb single x 20

these were ok but not hard enough. need a finisher for today. Next week, ring triceps extensions.

all in all very happy and I should be walking fine for Gabe's wedding :) I won't have time for the two hour ruck but I will get an hour plus, just have to get up earlier.

datsit.
Neverquit



3 comments:

Morgan L. said...

That is a big ass bell!

Mark Reifkind said...

it surely is :) it ain't even close to small but it's not as scary as it used to be.

! said...

Grats on your sons wedding. Your progress has been very inspiring.

More press mistakes from today

 1) Gotta engage the rhomboids when setting the low rack position.Lock in 2) Elbows up is crucial 3) 'Straight  up' on the unracking...