Saturday, July 25, 2015

40 kg One Arm Swing( total pr), double 24 front squats,box pistols, parallel bar pushups, rear delts

SUPER strong day today. Everything just firing on all cylinders. Had a 2 hour nap yesterday and slept through the night so I needed some rest. Woke up very strong. The 40 felt light today!

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

40 kg x 8/8 x 8 sets
          x 10/10 x 2
168 reps
14, 784 lbs work

even the last two sets of 10/10 were easy. Cardio very good, all the parts felt together, very nice to have these types of days once in awhile. makes the suffering on the other days so worth it :)

Double Front squats
2 16's x 3 paused
2 20's x 3 paused
2 24's x 3 paused

decided against more swings today felt like a good day for front squat, just some low rep sets to practice upright chest and depth . these felt best ever,keeping the reps low really helps

Box Pistols
3 sets of 5 left leg only
supersetted with
Kickstand squats ( right leg forward)

these went very well too and adding in the KStand squats balanced out the right leg and gave even more work to the left.

Parallel pushups
4 sets of 20

about time this became easy. no problem

Bar hangs 3 sets  20 seconds

DB rear delt
15 lbs 3 sets of 15

four star workout today. lets see what tomorrow ruck brings. back to 12 laps only


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