Saturday, May 10, 2014

32 kg one arm swings, double 28kg swings, triceps

Very strong day.With two partners out it was just Nick and me so things went fast. No problem though and that's a good sign. Shoulder chilled out yesterday after beating the hell out of the teres major so the start was solid as well.

Warmed up easily and fast, another good sign.

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
32 kg x 10/10 x 10 sets
100 reps 7000 lbs

these were as solid as they've every been AND I could alternate start hands which I haven't been able to do for a few months. Right side shoulder felt fine. Nice.

Two Hand swings
2 20's x 10
2 24's x 8
2 28's x 8 x 3
          x 10 x 2
Also the best these have ever been. I've done these before but not this strongly and not for 10's!

Ring Triceps extensions
5 sets of 20-10

these also felt great, worked the hell out of the long head of the triceps and my shoulders didn't say a word.

nice one.Two hour ruck tomorrow for the 10 year Anniversary of this blog!! Yup, May 11, 2004 I did my first post.



Kettlebell Courage Corner Seattle WA said...

Congrats on 10 years of blogging Mark. That is awesome.

Mark Reifkind said...

thanks man, it's a bit weird, actually.