Saturday, February 14, 2015
24 kg One arm swings, 36 kg Goblet squats, parallel bar pushups,crawls
This was the light workout but I am beat.Perfect time to take a trip and re set the body. The schedule is working out perfectly but the last few very heavy weeks, between the bells, the extra ruck weight and the extra ruck is catching up.
Step back rather than fall off
One arm swings
16 kg x 5/5 x 3
20 kg x 5/5
24 kg x 10/10 x 15 sets
15,900 lbs work ( not bad at all )
I tried the first few sets with the Oly shoes but it didn't feel right so I went back to vibrams. No worries I wanted to keep some barefoot work in the mix so this is perfect. I don't know why they work better for snatches but not swings but it doesn't matter.
That it does and I've figured it out is all that counts.
Really focused on keeping the power as high as possible on each and every rep on each and every set. I swung the bell higher than usual, on purpose. Wanted to really milk the range of motion as much as possible. More work, Still keep the shoulder packed and connected to the scapula.
24 kg x 5
28 kg x 3
32 kg x 3
36 kg x 3
these felt solid and I could have gone up to 40 kg but my chest, shoulders and arms said not too so I listened. Best set with 36 kg ever
these felt so solid
parallel bar pushups
4 x 10, 11, 12, 10
feet on high bench. best pushups of late for sure done slowly with solid lockouts and stretch at bottom. shoulders good!
3 laps of 50 feet
ok now I'm dead
Big ruck tomorrow in my new Lowa renegade boots, can't wait