Saturday, August 29, 2015

40 kg One arm swings 172 reps PR,double clean squats,pistol practice,parallel pushups, side delts

Today wasn't hard but it wasn't easy, either. Missing last weeks heavy training made it's presence felt just a little. Rest doesn't help as much as consistency for higher levels of strength or endurance. The base foundations stays easy but the top edge always falls off quickly.
That's just the way it is
But it does come back fast

Took the innov8s out for a test ride and they performed perfectly! Literally fit me like a glove, just like the running shoes. SO light and flexible but plenty of support and the heel height is perfect as well.

One arm swings
16 kg x 5/5
20 kg x 5/5
24 kg x 4/4
32 kg x 4/4
40 kg x 9/9 x 4
          x 10/10 x 1 ( miscount!) Pr for reps
40 kg x 5/5 x5
172 reps Total reps PR
15, 136 lbs

was thinking of test this weight for five minutes but then I realized I haven't done 10 sets of 10/10 with it. That has to be the requirement for any bell. 200 reps in sets of 10/10
getting closer

Double bell clean and squat
2 20s x 3 x 2
2 24's x 3 x 2

as usual I just don't like doing double squats, trying re clean each rep was awkward too, too much moving feet out to adjust stance. Plus, as usual it's more abs for me than anything. But the bells felt light and the squats decent

Pistol practice and Kickstand squats
4 sets of 5/5/5

these felt good except for the rings allow too much arm help AND sitting back. will go back to the hand spot. more realistic positions. leg strength felt good and ROM too.

Parallel pushups
3 sets of 20

elbow and shoulder fine

db laterals
3 sets of 12 with 12 lbs

ok roll out and hangs later. big ruck tomorrow. missed last week's ruck too. this should be interesting


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