Saturday, August 02, 2014

24 kg One arm speed swings, 32 kg two hand swings, crawls, pushups



All the bodyparts have settled down, finally. Back and shoulder are good so I thought about going up to the 44 kg for the one arms but decided to start the month on time with 24 kg speed swing work and go back to my four week cycle: 24 , 32, 40 and 48 kg with the corresponding rep schemes

Warmup
30 minute roll and stretch.

8am
One arm swings
16 kg x 5/5 x 3
20 kg x 5/5
24 kg x 5/5
24 kg x 10/10 x 10 sets
200 reps
10,600 lbs

Two hand swing
32 kg x  10
          x 12
          x 14
          x 16
          x 20
72 reps
5040 lbs
not bad, should have done the 18 rep set but was a bit behind the crew and tired, so I baled :)

Leopard Crawls
4 laps of 60 ft

getting stronger here all the time but it still kicks my butt

Parallel bar pushups( feet on floor)
12, 12, 10, 10

Db side delts
10 lbs x 12 x 4 sets ( supersetted with pushups)

datsit. about an hour 15 minutes

big ruck tomorrow and it's gonna be a hot one again. gotta start early

neverquit.

I got no problems :)

6 comments:

! said...

Rif,

Random question but I know you like rucking and I am interested in doing it myself. What kind of benefits do you find it has?

Thanks
Phil

Hunter Jarvis said...

Is it as easy as just loading a backpack and going for a walk?

Mark Reifkind said...

the best benefit of ruck walking is really solid leg and back strength in addition to enhanced cardio work without having to run( which I cn't do)

it's tough in a very unique way

and yes, it's basically just loading up the pack and walking. I use a progressive approach, as I do in all my training.

Starting with a light pack and a short walk and increasing both as I adapt and get stronger

I started with a 15 lb pack and an hour walk and am up to 37 lb pack and 2 hour walk.

Overall general conditioning in one of the most important patterns ( gait) with no real negative loading on the structure


Hunter Jarvis said...

Thanks Mark.

! said...

Thanks for the detailed reply, Mark, that's kind of what I thought, but it's surprisingly hard to find info about doing it outside of a military setting. I could use the aerobic adaptations without the running, so I'm thinking of adding it.

Mark Reifkind said...

For me,ever since I read the line in Pavel's book " a back of iron and legs that never quit" that's what I wanted. That's what ruck walking is about for me, being able to walk strongly for long periods.
Running breaks you down,but walking is what we're made for and with the ruck you get strong too.