Saturday, June 20, 2015

40 kg One arm swings (8/8 x 10). 40kg two hand swing,belt squat, pushups, rear delts

This is the lightest this bell has ever felt in my hands and the best I've swung it. We tied the old pr as I wanted to do some two hand swings too but definitely could have done more.
The first rep of the first set the bell felt light and I felt strong.
Most excellent.

I widened my stance on Wednesday and did so again today and it worked well; more hips and glutes but still plenty of leg as well. Perfect balance

one arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
32 kg x 4/4
40 kg x 8/8 x 10 sets ( tie PR)
160 reps
14,080 lbs

Two hand swings
40 kg x 10 x 3

Haven't done these in many months and it's time to bring them back. After the one arms is perfect
started with just three reps to ease back in

Belt squat

4 x 10 with 40 kg
these went easy too. legs and knees felt great. hit the deck with the bell each rep.

Parallel Bar Pushups ( feet on bench)

63 total

these went well too but was getting tired so we stayed with three sets

DB rear delts
15 lbs x 12 x 3 sets

necessary evil

ok big ruck tomorrow and I feel back on track strength wise. the daily adaptogens are definitely helping recovery


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