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
116,640

not bad workload at all

Two hand swings
44 kg x 10 x 5 sets

very powerful as well. no problems at all

Crawls
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 :)

datsit
neverquit


2 comments:

Morgan L. said...

Solid height on those swings.

Mark Reifkind said...

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

Thursday ruck

 Another decently strong one. Cool weather again and that helps.. Calves were tight, the only thing slowing me down 45 lb ruck 6 laps 3 mile...