Sunday, November 08, 2015

36 kg One Arm swings ( 160),goblet squat ladder, kickstand squats, cb arm casts, parallel pushups

The view from our suite in Pensacola and getting to meet Atlas IHMC's winning robot.My talk about aging and sarcopenia and how to prevent it couldn't have gone better! in fact the entire trip was basically perfect. We were treated like royalty the entire time by Ken Ford , his wife Nancy and the entire IHMC staff. Plus I learned SO much getting to hang out and talk to Ken the entire time. This is one smart man

And getting back from Pensacola on Saturday at 12 noon rocked. Got plenty of time to decompress AND I got to do yesterday's workout today. Thought about doing a short heavy ruck too but a skype business call kept me from going right out and then I got lazy.

At least I got the swings in
Sucked at the start which I figured, then it got better

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
36 kg x 8/8 x 10
160 reps
12, 600 lbs

thought about doing 10's but then thought better of it. Right decision. traveling always makes the first workout(s) back terrible. Heartate is up respiration too. Just takes the whole workout to get going. feel WAAAY better after but it takes awhile.
Speed and power were fine though. the bell didn't feel near as heavy as I expected.

Goblet squat
 24 x 5 x 2
28 x 5 x 2
32 kg x 5 x 1

these went well
Kickstand squats
 3 x 5/5
need to keep these in for knee and ankle mobility and ROM

Clubbell arm casts
20 lb x 8/8
          x 9/9
          x 10/10
25 lbs x 6/6
           x 8/8

these went very well

Parallel bar pushups
20. 20. 15. 15

these were tougher than usual after the clubs. didn't want to push it; still have presses tomorrow

side laterals
4 x 10 with 12's

perfect weight and reps

ok datsit. roll and stretch then press tomorrow

BW 163 after trip


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