Saturday, May 09, 2015

36 kg One Arm Swings,10/10 pr,36 kg belt squat, horiz pushups, 28 kg rows

When I looked back at my last 36 kg workout I realized I had done 12 sets of 8/8 for 192 total reps. Which meant I had to go at least 9/9 but was hoping 10/10 would go, at least for 5 sets. Turned out it was easier and stronger than I hoped for and I got 8 sets of 10/10 and one set of 10/10/10/10!!!

AND it was strong. This is all coming together very well. Speed and power were excellent throughout.The interval work on Wednesdays with the light bell is really carrying over to the heavy day workout, technique and efficiency ( of creating power) is staying well with the heavier bells which is also working back to making speed day easier! Precisely the hypothesis and it's working!

One arm swings
16 kg x 5/5/ x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 3/3
32 kg x 3/3

36 kg x 10/10 x 8
          x 10/10/10/10 x !
200 reps
16000 lbs work!

Belt squats
36 kg x 12
          x 15 x 3 sets
these felt great

Horizontal bar pushups

75 reps
this was tough, triceps still a bit sore from Wednesday :)

KB rows
28 kg x 5/5 x 3

went heavier cause I didn't want to do any more damn reps :)
this is definitely helping and carrying over to my pressing

ok datsit. tomorrow another 50 lb ruck, perhaps a little heavier too :)


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