Monday, September 22, 2014

Quick and Dirty.Barbell press,belt squat,pushups, sled

Going back to Kastav tomorrow
Glenn is still out so this was solo.Also have a ton of stuff to do to get ready for tomorrows trip so I just had to get this one done. turned out pretty good. Also had to be mindful not to do too much. Still in de load mode ( hey, I rhymed :) )

swing warmup 16 kg x 10/5/5
started with two hands first as was feeling a bit tight in the shoulder. never got a decent stretchout this am :(

Standing barbell press
15 lbs x 5 x 3
25 lbs x 5 x 3
35 lbs x 5 x 3
45 lbs x 5 x 3 pr

these went very well despite not having spent any time opening up my shoulders. everything was uber strict with a hold and stretch back at the end of each set.This is definitely the right movement I should be working on.

Belt squat superset with floor pushups
32 kg x 20 x 5 sets
10 reps x 5 sets

these both went great. pushups felt easy as did the belt squats.( of course they always 'burn' but the workload wasn't  bad at all

Sled pulls
95 lbs x 250 ft  x 3 laps

just enough but not too much.need to stretch out before I sleep tonight. Lots of time sitting in tight cramped spaces all day tomorrow.

ok wheels up for Croatia SFG level 1  in the AM
probably no updates until I return. check my facebook ( or better yet Tracy's) for updates


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