Saturday, January 31, 2015

40 kg One arm swings, Handstands,Goblet squats,pushups, leopard crawls

Very solid one today, Good night's sleep body feeling solid and the 40 kg felt as light as it ever has.

One arm swings
16 kg x 5/5 x 3
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
40 kg x 7/7 x 10 sets PR
140 reps
12,230 lbs

I actually did 8's on one sets( the 8th) it was so solid. Just me and Glenn today so the pace was very fast, I go/you go, but  we had no problem Definitely rounding into shape. Both strength and conditioning

6 sets
started off using bosu ball to kick up but last few sets went off the floor and it was better. More timing here, Handstand position and strength definitely much better than last week. Held each one for 5-7 seconds pretty solid.
Still spotted but definitely moving in the right direction and  feeling more comfortable again.

24 kg x 5
32 kg x 4 ( ARMs were yelling)
28 kg x 5 x 3

jumps were too big and the muscles contracted too hard too early. the 28 felt easy after.

Horiz pushups
15, 13, 12, 10

these were tough as my shoulders were TIRED from everything that went before. But they got done

Leopard crawls
3 laps of 70 feet

TOUGH today. Upper body smoked.

Long ruck tomorrow, upping weight to 45 lbs



Morgan L. said...

Shit man that is getting strong. You're floating that 40kg bell best I've seen in your videos.

Mark Reifkind said...

thanks it felt it. it was easy :)

Susan Grossman said...

Sounds like my kind of workout - swings and handstands. Still working on the balance part of my handstand. Been working at it for about 5 years slow in building the infrastructure in the body to be able to do it. But I do see progress over time. 40 KG one-arm swings? Wow!

Mark Reifkind said...

thanks Susan, I used to be able to do handstands in my sleep. Now, not so well But I am working on it again, that's the key
the heavy swings are just the result of LOTS of reps and cycling the weights over time.