Saturday, August 08, 2015
48 kg One Arm Swings 160 reps (PR), Pistol practice,Weighted pushups
One of my best days ever. All systems on go today. Hands held up no problem, wind was strong, hips and back felt great and shoulders didn't even say hi. Total surprise but I'll take it. As soon as I started my warmups with the 16 I knew it was going to be good. it felt like a 10 kg and each weight above felt lighter than it was. Always nice. Recovery between sets was great too. A ++ day!
One arm swings
16 kg x 5/5 x 2
24 kg x 5/5 ( big jump)
28 kg x 4/4
32 kg x 3/3
40 kg x 3/3
48 kg x 7/7 9 sets ( 126 reps)
x 10/10 2 sets ( 40 reps)
166 total reps
8.8 tons :)
just that much closer to my 200 reps with this goal and then onto the 5 minute 100 rep test.
was going to do double bell cleans but that was enough hip work!
bodyweight with one finger hand spot ( flat foot)
2 sets of 5=3 followed by kickstand squats 5 each side
3 sets of 3 heel on mat SS KS squats 5 each side
this was great! best ever!! I will get this. vibrams plus a small heel block worked great better than the oly boot. but I still have to get the heel flat ideally , but one thing at a time!
Weighted parallel bar pushups
bw x 10
25 lb chains x 10 x 3 sets
nice! need a better weight vest but I think this is going to work. need to go heavier on this day now . don't need high reps 3x a week anymore
datsit. a bit tired :)
heavylong ruck tomorrow