Saturday, December 27, 2014

40 kg One arm swings ( pr), Goblet squat ( pr) close pushups, crawls

Worked hard to keep my head up during my one arm swing workout and it's starting to not only feel more natural but better. I can definitely see how it helps keep my back in extension better, leading to more hip drive /loading but I can see from the video that it is also keeping my arm straighter in the bottom, something I did not expect
You can teach an old dog new tricks it seems, even after 13 plus years of doing it one way :)
The record shows that I did 5 sets of 5/5 and 5 sets of 6/6 last October ( plus a set of 10/10) Doing all sets of 6/6 would be a pr so that was what I set out to do.
It was actually very strong, almost easy. The best I've ever swung this weight so I was very pleased. Felt like I could easily do 8's with it. Next time

One arm swings
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
40 kg x 6/6 x 10 sets
120 reps
10,560 lbs

Goblet squats
20 kg x 3
24 kg x 3
28 kg x 3
32 kg x 3
36 kg x 3 (strong!)
40 kg x 3 All time pr!

this was very strong! didn't expect three reps- was hoping for one strong one- so this was very good. Last time I did 36 kg it owned me :) this is a good sign

Close hand pushups on horizontal bar
4 sets of 12 with feet on box

also super strong

Leopard Crawls
3 laps of 50 feet.

strong finish!
BW 162.2 this am

long ruck tomorrow


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