Saturday, May 23, 2015

44 kg One arm Swings ( double pr) KB front squat ( pr) Horiz Pushups, rear delts

Very solid day today. Except for my calluses which started yelling at me on the 10th set, this was not hard or heavy for me at all. Everything is falling together just as I hoped. I could attack the 44 in a way I never have been before and the conditioning from swing vo2 work made the 7's feel like a rest. Once I get the bell into motion more I am becoming much more efficient at keep it going, and keeping the speed up.

One arm swing
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 4/4
40 kg x 4/4
44 kg x 7/7 x 11 sets rep PR for this weight
154 reps total rep PR for this weight
14,938 lbs!

very solid, didn't really feel tired at all til we got done :)

Double KB front squats

the hardest part of these was the cleans! obvious I haven't been doing much double work at all lately. The squat was strong but I could tell I was now tired from the swings but it is a PR and the depth was solid!

double front squats
2 20's x 5
2 24's x 3
2 28's x 3 x 2 PR

Horizontal bar pushups
23 !

78 total reps
this was good. Closest I've gotten to two sets of 25.  It dropped off fast after that, no surprise. I was tired now :)

Db rear delt
3 x 15, 15, 12 with 15 lb db

these went well can actually feel the rear delts starting to develop. Really need more of this

tomorrow long heavy ruck!

Thanks to those who gave ALL for our freedom and safety

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