Wednesday, September 02, 2015

Speed Swings 17 min,walking lunges, parallel bar pushups,kb rows

Well the rule still stands; you can't tell if it's going to be a good workout by how well you did or did not sleep the night before. Or how you feel going in. It might just be that the worse you slept or feel the better you might do.
That's the case today. rough night's sleep last night and was a bit concerned it might hurt more than usual in the swing workout but it was the strongest effort EVER in this protocol. Groove was good. body felt good, wind, power the whole shebang.
Didn't have to double breath at ALL for the duration and that's hasn't happened since I discovered how much it helps and that my back can tolerate it.
Ended up with a more heads up groove , staying back behind mid line more than usual. Left side of lower back, which has been touchy sometimes towards the end said nothing.
Innov8 shoes felt perfect and I could tell the angles are just right for my power production. First time I used them in this protocol

Speed swings
24 kg x 15:15 10 reps per sets
340 reps
18.020 lbs
9 tons!

Best recovery ever as well. Good power output throughout the set.

Walking lunges
4 laps of 20 first two sets unbroken
taking longer more upright steps and then letting the knee move forward more. More pure quad and ankle work and adductors

Parallel pushups

70 reps
these felt strong too!

kb row
24 kg x 8/8 x 3 sets

finished strong.

ok ruck up tomorrow


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