Saturday, May 17, 2014

40 kg One arm swings, 40 kg two hand swings, goblet squat

Very solid day. Shoulder cleared up well after Tracy's evil elbow unjacked the teres major and everything else was on line. Best ever work with 40 kgs. The bell felt light, the swings powerful and high enough. Feeling very strong

30 minute warmup
foam roll
100 ups minor
60 ups major ( pr)
OS rocking on knees, on toes
up and down dog
frog squat stretch

One arm swings
16 kg x 5/5 x 3
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 6/6 x 11 sets
132 reps
11616 lbs

two hand swings
40 kg x 10
         x 12
         x 14
         x 16
         x 20

this was stimulating. Pr as well . never did over ten reps with this weight. Bell moved well with good power and speed

Goblet squat
20 kg
24 kg
28 kg x 1 x 2

did these for depth work. perfect and easy peasy.

Ring tricep extensions
4 sets of 20-10

love these now. definitely need the tricep work

datsit.need to add the crawling back in too, probably as warmup this time. Add some weight to the ruck tomorrow :)



Morgan L. said...

STRONG! I'm starting to think heavy one arm swings are all you really need. I like the snatches and get ups, but one arm swings are safer and blast my body more so than snatches as I can use heavier weight and there's no place to rest...i.e. you can't hold it for a pause over head like a snatch.

Mark Reifkind said...

exactly. exactly.

Mark Reifkind said...

the snatch DOES build more upper body strength by having to hold it over head BUT it is more dangerous for sure given just a small increase in benefit.

the swing's the thing.:)