Saturday, March 14, 2015

48 kg One Arm Swings ( 150 reps), 48kg belt squats, horiz pushups, crawls

this is last months 48 kg set without Oly shoes

Interesting workout. Not feeling very fresh as left QL got a little wonky after greasing the groove the last two days with horiz TRX rows, My shoulder feels really good but my ql for some reason was tight so it wasn't a great night's sleep

Still had my mind on 150 total reps at 5/5 focusing on power drive and acceleration since we are doing so many reps on the other day. Didn't feel weak but it took forever to warmup even though it was pretty warm in the gym as 8 am already. Summer is here it seems, forgetting spring again.

Of course, if we don't get some rain soon it will matter not at all :(
Plus, the was the first time in Oly shoes with this weight. took awhile but definitely felt my glutes and legs getting tired not my back so that's good.

One arm swings

16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
32 kg x 5/5
40 kg x 5/5 ( not great jumps not really warm yet)
48 kg x 5/5 x 15 sets
150 reps
15,900 lbs work

Every set after ten was a "wait and see if this is the last one" but it worked out. Finally got 'warm' at set 8 .lol

this is the last time I did 48  kg for a pr of 154 reps in 11 sets of 7/7

Belt squats
4 sets of 10 48 kg
these felt very solid and standing on the plate was perfect.getting good ankle and knee flexion here.

Horizonal p bar pushups
4 sets of 13, 14, 15, 15

shoulder felt great, these were solid

Leopard crawls
3 sets of 60 feet. feeling much better than wednesday.

ok not bad at all. Glad things finally warmed up.
big ruck tomorrow then we'll what happens Wed. Scheduled for 28 kg swing test but not sure I should do it this close to my presentation on Sat. Should be ok but we'll see how things go with presses on Monday.
Always another day to train!


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