Saturday, February 28, 2015

32 kg One arm Swings,Belt squats, horiz bar pushups, crawls

First heavy workout back and it wasn't too heavy, but my cardio was rough. Strange how one week could make a difference but it seemed too. Lots of walking but not much kb swinging :) Oh well, Im back and I was feeling better already by the end of the ten sets

Also wore my Oly shoes today and they seemed good. Don't know what was off the last time but they made me feel even better balance and power throughout the whole stroke. Keep experimenting with them.Felt like I could sit back more with better balance and get a stronger quad lockout at the top

One arm swings
16 kg x 5x5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 10/10 x 10
200 reps
14, 000 lb work

three of us working fast but it was no where near ten minutes, lol

Belt squats

decided to go back to belt squats for awhile. Love the goblet squat but it is much more of an arm move than a leg one. Wore the Oly shoes here too and there worked perfectly. didn't worry about my torse position at all just the ankle and knee flexion

32 kg x 15
36 kg x 15
40 kg x 12
          x 10

took the bell up a bit higher on the second set. I was touching the floor too early not enough depth. this was right position but bell was too high in the crotch :)

Horiz Pushups
14, 12, 10, 10

medium hands and SLOW range of motion both eccentric and concentric really working tri's. shoulders fine

3 laps of 70 feet

Beat! Need to add in some tricep extension next week somewhere in the routine. Kb floor ext or ring extensions. just some isolation move.

ok back to a serious 47 lb ruck tomorrow. roll, stretch, hang and rest!


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