Saturday, October 17, 2015

44 kg one arm swings, 28 kg double bell cleans,40 kg goblet squat ( pr) weighted pushups, side delts



Solid work today. An official 'stepping back' workload, just 100 total reps in sets of 5/5 to focus on more power output and getting set for pr work next week with the 48 kg bell.

This felt very strong the whole time; grip, legs back everything felt solid.

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
32 kg x 3/3
36 kg x 4/4
44 kg x 5/5 x 10 sets
100 reps
9700 lbs work

Two bell cleans
2 20's x 5
2 24's x 5
2 28's x 3 x 3

first two sets were pulling  me forward I got it figured out for this last set


this is always a tough move for me as it gets heavy. just not much leverage in this wide stance

Goblet squat


24 kg x 5
32 kg x 5
40 kg x 5 PR!!
36 kg x 5

strongest goblets ever! bottom position felt SO solid

Horiz bar pushups
29 lb sandbag on back x 10, 10, 10 , 8

the bag works perfectly for loading this. sits flush with the back even with no one stabilizing it

side delts
3 sets of 12 with 12 lbs

great workout!

ok long ruck tomorrow by my lonesome. Tracy's off to Vietnam with my kids.

datsit
neverquit


1 comment:

Steve Finnell said...

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