Saturday, March 19, 2016

48 kg One arm swings , 200 reps PR First time, hack squats,sandbag pushups, rear delts, db curls

Well that was way harder than expected. As usual since I was well prepared, well rested, well fed and focused it was harder than I hoped. But it got done.

Took my adaptogens before the workout, which I never do, and it got me TOO amped up. Grip was a little bit weak today it seemed but my cardio was stinkin'. My heartrate after the tenth set was 200 + easy. And I didn't measure it for 30 seconds or so after the set

The combo of the supps plus the nerves just got me ampy. And we were going as fast between sets as we ever have. Just barely got some wind back before the next set. But it got done, and after looking at the video it looked better than it felt.
It just felt hard
When this feels like the 32 kg does now then I know the goal is met

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 3/3
36 kg x 3/3
40 kg x 4/4
48 kg x 10/10 x 10 sets
200 reps
21,200 lbs

glad that's done.

Hack squats
55 x 10
75 x 10
95 x 8
115 x 5 x 2

just tired

Sandbag pushups
30 lbs x 10 x 4 sets

Db laterals
3 x 12 with 15 lbs
superset with
db curls
3 sets of 8 with 15's

done done and DONE!

ruck up tomorrow

Bw 161,2
Bf 12.1
W 56.7



Rob O'Brien said...

Nice work! I need to get back to heavy one-handed swings.

Mark Reifkind said...

thanks man, haven't heard from you in forever!