Saturday, January 10, 2015
24 kg One arm swings,32 kg Goblets, CB arm casts, pushups, crawls
Felt really rested and strong this morning. Excellent stretchout starting with OS resets then rolling and stretching.
One arm swings
16 kg x 5/5 x 3
24 kg x 10/10 x 15 sets
15,900 lbs work ( that's a number I like)
20 kg x 5
24 kg x 5
32 kg x 5 x 3 pr
these went very well, really focused on the hop up to catch, as that messed me up with the 44 kg last week. When I do the 48 that part has to be perfect.
Worked on getting my elbows lower inside the VMO too.
One arm clubblell arm cast
10 lbs x 10/10
15 lbs x 10/10 x 2
haven't done these in ages and really miss them. Great for shoulder mobility rom and my triceps :) Plus I get to train with Clubbell Master Alberto Gallazi when I go to Italy in Feb and I have to be ready!
15, 13, 12, 8
these went great. medium close grip lots of tri work and shoulders went well
3 laps of 60 feet
finally able to put some more distance on this!
feel great! Nice long ruck tomorrow. can't wait