24 kg Swing Vo2, 18 min, walking lunges, parallel pushups, kb rows

Another very solid workout today and the extra minutes/ 20 reps was no problem at all. As I wrote last week this swing version takes more time to elicit the adaptation than snatch vo2 but it is here at  last

Didn't feel much drop off in power per rep even at the end,although there was some. Double breathing started at 15 minutes this time instead of 14 but I only did it for a minute or so and reverted back to single breath for 2 minutes Had to finish with double for the last minute.

19 min next week then into a 13, 16, 18 and 20 min cycle. I believe this will work. 10 minutes just doesn't seem that long anymore :)
Shoulder still holding up very well

Swing vo2
24 kg
10 reps per 30 seconds
36 sets
360 reps
19, 040 lbs!

Walking lunges
4 laps of 38 steps ( stride lengthening)

these are easy now ,lol especially after the swing work

Parallel pushups
15, 15, 15 ,12

best rep ever

Kb row
16 kg x 10
20 kg x 8
24 x 6
 getting stronger too.

cable curls
2 x 15

datsit!  lighter ruck tomorrow. can't wait!

neverquit