Wednesday, March 16, 2016

10 min 24 kg speed swings,sandbag lunges,parallel pushups, rear delts



Without a doubt the strongest 10 minute bout I have done. Mucho power from start to finish. Was able to really focus every set on pushing hard for each rep, even being able to maximally push the bell back on each rep.Very satisfying.

24 kg Speed swings
15 :15 x 10 reps
20 sets
200 reps
10,600 lbs
10 min


Sandbag walking lunges
5 laps of 20 feet and farmers walk back ( 30 lbs)

finally these are strong too. 5 laps ties PR

Parallel bar pushups
3 sets of 25
1 set of 20

this rep range moved up across the board now too.

Rear delts
4 sets of 15 with 15's

most sets yet. strong here too.

ruck up tomorrow and BIG workset on Saturday. 48kg for 10 sets of 10/10 if I'm lucky :)

BW 162.2
BF 11.7
W 56.7

datsit
neverquit

1 comment:

Sandra Johnson said...

Nice blog post If you are searching for the quality extending oil Flux oil additive or extending oil for bitumen to soften the penetration and decrease the viscosity of bitumen.Bitubind Flux is highly concentrated which means you use less product to achieve the desired softening point - generally up to 20% less product is required.