Saturday, April 05, 2014

Speed one arm swings/24 kg, two hand 40 kg swings



Good to be back in the harness :) Missing the workout last week was not fun but it had to be done and I hoped I wouldn't pay for it too much today and I didn't. Didn't hurt that today was speed day, light swings ( 24 kg) done for higher reps and sets.
Decided not to push the one arms to 12/12 or bump the sets up as I wanted to get 10 sets of 10 with the two  hand swing afterward. We have been doing just five and wanted to bump that volume up a bit.

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 10/10 x 10 sets
200 reps
10,600 lbs

these went great and the pace was very fast. just three of us and the pace was quicker than normal. each rep felt light, fast and strong! perfect. groove felt easy.

Two hand swings
40 kg x 10 x 8 sets
         x 5 x 2 sets

wanted all 10 but it started getting tough and I decide to play it safe. still have a big weight walk tomorrow.

I do think though that I am going to stay with this cycle instead of alternating two:
wk 1 24 kg one arms 32 kg two hand
wk 2 32 kg one arm 40 kg two hands
wk 3 40 kg one arms 48 kg two hands
wk 4 48 kg one arms 65 kg two hands

I might change my mind again but I like the symmetry here.


DB rear delt
DB thumb down laterals
10 lbs dbs x 4 sets of 12/12

these were perfect/
quick and dirty then time for breakfast!

can't wait for the hike tomorrow.


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