Saturday, July 11, 2015

32 kg One arm swings,28 kg 2 kb swings,belt squat,pushups

Pretty rough one, a little too much vino last night but as I say " you pick it you play it" so I did. Not that bad just less energy than I had hoped for. Weight still felt light.

One arm swing
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
32 kg x 12/12 x 10 sets
240 reps
16,800 lbs ( wow, that gets up there fast!)

Speed and power felt good and the pace was quick( just three in the rotation today)

two kb swings
2 20's x 8
2 24's x 8
2 28's x 6 x 3 sets

now these were tough! Back was a bit tired at this point and they felt awkward. Should have gone back to 20's but so it goes

Belt squat
 28 kg x 10
           x 12
           x 14
           x 15

used the lighter bell to go lower and it worked, quads were toast

Box pistol
2 x 5 left leg only

just wanted to demo it for the guys. these were decent actually

Parallel bar pushups
4 sets  of 15

strong! elbow is 100 % again. Nice

ok  big ruck tomorrow and Tracy is coming along for the whole two hours! this should be fun


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