Saturday, December 05, 2015

32 kg One arm swings, hack squats, wt pushups bar curls and rear delts

had to skip ruck on Thursday as it was just raining too hard to make sense. tomorrow though rain or shine
I was surprisingly sore from Wednesdays little impromptu swing test with the 28; I must have been moving it faster than expected. My lats and upper back were seriously worked.
But everything was great today and the 32 was the strongest, and most powerful ever. Even the 24 reps per set didn't bother my wind at all and recovery between sets was strong and fast.

One arm swings
16 x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 12/12 x 10
240 reps
16, 800 lbs

Barbell hacks
55 x 10
75 x 10 x 3

the close stance knees moving groove is still working.

Horiz bar pushups, 30 lb sandbag
3 sets of 12

36 reps

bar curls/ band rear delts
3 x 8 3 x 12

ok datsit
the fat adaptation is beginning to kick in. less hunger and more satiation

BW 163.2
BF 12.8
W 56.2

ruck up tomorrow


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