Wednesday, October 28, 2015

Speed Swings, 24 kg 20 min,sandbag walking lunges,parallel bar pushups, rear delt


This was a good one. We messed up the schedule last week ; it's THIS week that should have been a 10 minutes swing set- the week after the beast work not last week. But it worked out well.
One, the training today was strong and two, I'm out of town next week so it was a happy accident. Normally the workout before beast day should be an easy speed swing workout.

Fast paced day today and not a lot of mental prep going in, which may have helped. Just get out of the car, walk into the gym and go for it.

Speed swings
24 kg
15:15 10 reps per
20 min
400 reps
21,200 lbs work

power and acceleration started strong and stayed so for almost all of the workout. didn't even start to double breath until after 15 minutes and then only sporadically . my wind ain't bad and that's good.

walking lunges( with 30 lb sandbag)
20 steps with SB 20 without x 3 laps
MAN this makes this tough work WAY tougher.Quad are on fire immediately and turn right to jelly

Parallel bar pushups
20 x 3 sets
15 x 1
75 reps

db rear delts
15 lb s x 15 x 3 sets

elbow is feeling much better and didn't want to mess with it with kb rows!

strong work especially all things considered

ok datsit  ruck up tomorrow


No comments: