Saturday, February 13, 2016

Mission Accomplished 200 One Arm Swings with the Beast.

Pretty stinkin' proud of myself and my training partner Glenn today. We jumped ahead of schedule and went from a pr of 180 one arms with the 48 in 10 sets of 9/9 to 200 reps, the all time goal, in 10 sets of 10/10 no problem

Wasn't sure at all if skipping last Saturday's training would help me or hurt me and I knew I wouldn't know until hand touched bell.
Slept well, woke up well and stretched out easy. Took a hot  bath too, for the first time in forever( damn drought!) to pre warmup as well. Mind was solid but I was expecting 3 sets of 10 as baseline. 5 sets if all went well but did NOT expect to go all the way at all .
Wasn't even in the long range plan

But I just felt good. Damn good.

It's been a long road here, almost three years; starting in May of 2013 when I stopped snatching to see if that would help my aching shoulder and decided to re focus on the one arm swings and getting up to here, what we did today.
First Pr with the Beast one set of 5/5

First 100 rep total right before my TKR

50 reps with the Beast 8 weeks after TKR

Back to 100 rep total, 4 months after TKR

Nice chronology. at least to mean. It's taken a long time but I am nothing if not patient.At least in regards to training :)

Win lose or draw , next day it's back to the gym anyway. No hurry to anywhere,except to keep training.
One arm swings
16 kg x 5/5 x2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
40 kg x 4/4
48 kg x 10/10 x 10
200 reps  PR !!
21,200 lbs

Rest of the workout
Hack squats
55 x 10
75 x 10
95 x 8

legs were surprisingly fatigued already

Horiz pushups sandbag

3 sets of 10 with 30 lbs

Side delts
3 sets of 12 with 15's


BW 162.4
BF 11.5
W 57.8 ( pre training bath always does this)

ok real ruck tomorrow



Monika said...

Congratulations, Mark! :o)

Kettlebell Courage Corner Seattle WA said...

Badass. Very cool!

Mark Reifkind said...

thanks guys! very very happy and proud :)

Diana said...


Mark Reifkind said...

thanks Diana!