Saturday, June 21, 2014

44 kg One arm / two hand swings, crawls and ring triceps

This was not easy. Slept well but still a bit under recovered from this last week. I caught up jet lag wise but then the workouts worked me hard :). No matter, I got them done and they were all a PR.
My old best was 102 reps mostly done in 5's. This was 120 reps in all 6's and much stronger and more powerful to boot.

30 min roll/stretchout.

One arm swings
16 kg x 5/5/ x 2
20 kg x 5/5
24 kg x 3/3
32 kg x 3/3
44 kg x 6/6 x 10 sets
120 reps

not bad workload at all

Two hand swings
44 kg x 10 x 5 sets

very powerful as well. no problems at all

4 laps of 60 feet.
by myself fast turnaround.

strong but hard as well

ring triceps ext
5 sets of 10

wanted to not have such a fall off so I stayed with 10's the entire time. Still, barely made the last two reps ,lol.

solid day. Long ruck tomorrow too. last one for a week. better bring it tomorrow :)



Morgan L. said...

Solid height on those swings.

Mark Reifkind said...

thanks Morgan, they are getting there. best yet with that weight.