Saturday, August 16, 2014
Easy day. 24-36 kg One arm swing ladders, 32 kg two hand swing, crawls, pushups
Feeling good but have to go easy today as tomorrow I teach and demo kbs for eight hours at the SFG KB course in Danville.
In the "bad old days" I would have had to take the day off entirely or risk being wrecked but things are much different now and thank G-d for that :)
Of course can't be greedy and still have to keep that ever in mind. things can always go wrong and I have to be ready for the course and be fresh and mobile.
So easy it was but not too easy :)
One arm swing
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5 x three ladders
this worked out perfectly Just enough work to keep me going but left feeling like I didn't do much.
Two hand swings
32 kg x 8 x 8 sets
again, just right. not too much not too little. left wanting more
Also, did about 15 minutes of one arm hangs today as well, greasing the groove. two 4 min bouts before training and one after. this is really making a huge difference. felt the lat/teres start to tighten up after training, as usual, but instead of lacrosse ball work, etc I hung. Dissipated right after. This is very good news. Now I am on the lookout for places I can hang from , lol. As Ido Portal says, 'don't be afraid to be a weirdo, hang everywhere'.
I am taking his advice to heart.
four laps x 60 feet
Parallel grip pushups on pbars
4 x 10
blue band rear delts
4 x 12
datsit. long day tomorrow then back to work. hate to miss my ruck but I'll get some work in :)