Saturday, August 01, 2015

44 kg One Arm Swing ( pr), Double highpull/cleans,floor pistol work, parallel bar pushups, rear delts

Took awhile to get in the swing of things this morning, pun intended. No particular reason, good sleep, food , rest etc, just lots of stuff in the head to work against. No problem though we got it done, with strong positions AND a pr total.

The great news is that even distracted, the 44 kg is attacked pretty  much alike all the other lighter weights. Power and speed of backswings continue to get better

One arm swings
16 kg x 5/5 x2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 3/3
36 kg x 3/3
44 kg x 7/7 x 4 sets
              8/8 x 1 ( brain fart)
              7/7 x 3 sets
               8/8 x 2 sets
146 reps ( 6 rep pr :) )
14, 162 lbs

trying to keep total sets to 10 and still increase totals
eventually it will be 10/10 x 10 sets at all weights.

Double bell high pull clean compounds
2 20's x 6
2 22s x 6
2 24s x 6
2 28's x 6 ( pr)

Pistol work
started off with support from rings, feet on floor 5 rep sets x 4. this worked great even better than off the box
Supersetted with
Kickstand squats 5 reps each leg  solid mobility and strength at same time .

then attempt at free pistol with weight for counter balance
first "attempt" with 16 kg too heavy. then this :

felt better than expected, long way to go but now I know I will get it. lots of little stuff to work on but that's the fun :)
also can play with greasing the groove with the trx support pistols at work

Parallel bar pushups
3 x 20 reps


db rear delts
3 x 15 with 15 lbs

good one today but was tired,long ruck tomorrow too! time to eat and roll out



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Joseph Sarti said...

looking great. Love the focus and prep work prior to pistol!! The heel shoe from other post equally strong ����