Wednesday, October 21, 2015

24 kg Speed Swings, 10 min, Sandbag walking lunges, parallel pushups , 28 kg kb rows

This is a backoff week for speed swings, to set up not only the weekends 48kg swing work but also next weeks 20 min speed swing peak

This is working out very well. Not only does 10 min now feel like cheating( lol Glenn) it also really lets me concentrate on going all out each and every rep, which I try to do but can't, for 20 minutes.This is shorter work bout but the intensity is very high. Power out put the best ever for 10 minutes

Speed swings
24 kg
15;15 x 10 reps
10 min 200 reps
10, 600 lbs

Walking Lunges with 29 lb sandbag

 1st lap x 40 sets with bag both directions
2nd lap with bag forward only, bw back
3rd lap the same

the bag was comfortable to carry but the load on the quads was off the hook. Next week only 1/2 lap on each set until I adapt.

Parallel bar pushups

these were strong and shoulder was fine. No residual problems from Mon mil press workout

kb row
28 kg x 6/6 x 3 sets

quick and dirty workout. perfect

tomorrow hour ruck


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