Saturday, February 27, 2016

36 kg One Arm Swings, hack squats, sandbag pushups,curls, rear delts

Was a little bit worried about doing this workout today as I fly to Seattle in a few hours to teach a KB 101 class tomorrow and didn't want to tweak anything, but rolled the dice.
So far so good and the workout was strong.
HATE missing Saturday workouts, bad enough I have to miss the ruck tomorrow but it's work :)

One arm Swings
16 kg x 5/5 x2
20 kg x 5/5
24 kg x 4/4
28 kg x 3/3
32 kg x 3/3
36 kg x 10/10 x 10
200 reps
15,800 lbs

this was without doubt the strongest I have ever been with this weight, not to mention the workload. Barely broke a sweat and power output was good.

55 x12
75 x 10
95 x 8
115 x 6 x 2

nice.need this close stance loading for the quads for sure. fundamentally different than medium stances

Sandbag pushups
30 lbs x 12 x 3

Bar curls
55 x 8 x 3

Rear delts
3 sets of 12 with 15 lbs

solid workout and all the parts still seem attached!


bw 162,2
bf 12.2
w 56.7

Now onto 8 hours of kb teaching and demos!

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