Wednesday, January 27, 2016

24 kg speed swings, 17 min,sandbag lunges, parallel bar pushups, side delts


Strong day despite weak sleep and a distracting day. Didn't expect much from the workout as I woke up at midnight with tight traps that needed attention- in the form of half asleep rollout and an ibuprofen.

But as usual, when you least expect it, a strong workout overtakes you.
Didn't see the clock until just about ten minutes in and the work was no problem. Didn't double breathe except for  a set reps for the entire time!

That's a PR :) power output was good and steady the whole time. Very happy.

24 kg Speed swings
15:15 10 reps
17 min
340 reps
18,020 lbs

one of the best yet

Sandbag walking lunges
5 laps of 20 steps with 30 lb bag plus farmers walk back ( right side only)

these were strongest ever! about time

Parallel pushups
4 sets of 21

solid and strong as well

Side laterals
3 sets of 12 with 12's
very strict this has so been helpful for my shoulders

of ruck up tomorrow

BW 163 ,4
BF 12,5
W 56.8

weird! got to work and pee'd almost three times in a row. must be my time of the month; holding water

datsit
neverquit

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205 x 1 x 5 !!, Floor pushups 3 x 23,single arm band pushdowns band rev curls

 This was decent! first time in forever to do this workout. and, while not perfect reps most were very solid and the last set was the best. ...