Saturday, January 23, 2016

40 kg One Arm Swings PR ( 190), hack squats, sandbag pushups, db curls

I was pretty freakin nervous going into this workout. Yes my rib held up perfectly after wednesday but the 24 is not the 40 kg. The rib felt fine all week, just a minor dull ache after sleeping on it ( on my back ) but as soon as I got the scapula moving all felt good .

But that was no guarantee and I was prepared for the worse; that it needed more low loading time.
But it didn't :)
All went super well and the reps were more powerful and fast than ever and my wind was good too. Only three of us today so the pace was fast, too

One Arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 3/3
32 kg x 3/3
36 kg x 2/2
40 kg x 10/10 x 5 PR
          x 9/9 x 5
190 reps PR
16,720 lbs

Concentrated strongly on the setup position, taking up the slack ( total body linkage) a stable hike pass( no using legs) and keep t spine stable.
No pain no problems. Alternated start arm as normal

Hack squats
55 x 12
75 x 10
95 x 8
115 x 5


Sandbag horiz bar pushups
bw x 12
30 lbs x 12 x 3


db curls
2 15's x 10
2 20's x 8 x  2

ok dodged a serious bullet here!

ruck up tomorrow


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