Wednesday, June 24, 2015

20 min 24 kg Speed Swings,Walking lunges, horiz pushups, side raises

This went well. Right on track and my ritual approach is working better as my aerobic capacity gets better too.
The small changes I made to technique held well today too:
 head up on extension and packed neck on down swing
Slightly wider stance
Staying taller longer ( playing "chicken" with the bell more)
Only looking at the second hand looking for "7"
start the setup at 7
count to 11 in my head then GO
finish the set, click the counter, chalk up
Breath, wait for the 7

No thinking just doing this ritual.
The first time I actually looked at the elapsed time it was past 10 min!

24 kg Speed Swing
40 sets
400 reps
21,200 lbs work

pretty strong power output too. Didn't start double breathing until 14 minutes.

Walking lunges
4 laps  of 40 feet

not unbroken. rest periods were shorter and had a few stops to breathe on the last two sets
still very strong

Horizontal pushups
Reverse grip pushup on horiz bar

this was cool that I could even do them! definitely hits triceps more and keeps shoulder packed well.
another variation to add it! More tricep size is good!

Db side laterals
2 x 12 with 15 lbs
2 x 10 x with 12 lbs

went back to back and this got tired fast. super hot day today and the pace was fast

Used my lifting straps to hang from the bar today and it worked great.  Much less arm tension so I could relax the lats more too. Also worked although not as well with the chin grip
 hung two time and will do another session before sleep. this is helping a ton.If not with huge increases in ROM then at least lat tightness and pain

ok ruck on tomorrow


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