Wednesday, December 23, 2015

24 kg Speed Swings, 17 min, Sandbag walking lunges,parallel bar pushups,side delt

Surprisingly strong day! good sleep and food yesterday and that helps. Also, good mental prep on the way in as well as a full one hour stretchout first thing this morning and that always helps

I had to get off the platform three times to adjust the music and once to pick up spilled chalk, something that normally would kill my recovery for the next set especially in a workout this long but I was fine.

Went in with my lower back just a bit tight and was worried about that kicking in but it got looser as I went! Very surprised.
Also did NOT look at the clock until that point in the video above and barely did Any double breathing. Things are shaping up. Literally

Speed swings
24 kg
34 sets of 10 17 min
340 reps
18.020 lbs

very happy, next week is twelve min then back up to 20. should be NO problem. More and more the focus and intent is maintaining the highest per rep power out put as possible as long as possible

Sandbag walking lunges
bw x 40 steps
30 lb sandbag x 20 steps walk back to start sandbag shouldered
4 laps

THAT was hard but it will help. Next week 5-6 laps. 8 will be the equivalent of 4 rep laps

Parallel bar pushups
4 sets of 20
80 reps

no problem
even started slowing down the reps to make them harder ( except for last set- a sprint!)

side delts
3 sets of 12 with 15 lbs

awesome session

BW 164.4 !
BF 12.9
W 56.4 ?

feel hard and lean and love handles are still melting.

ruck up tomorrow


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