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!

Pistol Practice
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



Ian said...

Hi there, I've started playing around with your power swings exercise and I really like it. I was wondering what are your thoughts on one-arm power swings?

I much prefer one-arm swings to two-arm personally, mainly for the additional muscle recruitment that Pavel has discussed. So what are your thoughts on applying power swings to one-arm swings?

Mark Reifkind said...

they are great. you can also do a snatch, clean versions as well. really teaches the hike pass and how to maximally engage the lats

Ian said...

Thank you so much for the quick response! I'm thinking of doing one-arm power swings in ladders for the next few weeks and see how it goes :) Keep up the blog, your workouts are inspirational!

Mark Reifkind said...

you're welcome thanks for commenting. I would just keep the reps per set between 3-5 have fun!