Wednesday, April 20, 2016

24 kg Speed Swings 10 min, 16 kg KB snatches( reps), sandbag walking lunges, parallel pushups, rear delts

Solid day too. Getting to be summer again and it's heat shape time too. The transition though is not fun.

Speed swings
24 kg
10 minutes
200 reps
10,600 lbs

This was nothing. Almost no stress at all and seemed So short. Good thing as saturday's 200 reps with the beast will not be either.But it's cool how well adapted I've gotten to ten minutes of hard steady power work. This used to scare the shit out of me

16 kg x 10/10
          x 12/12
          x 14/14
          x 15/15

just playing around with all the variables; breathing weight shift, pace ,head position , etc
One great thing about high reps, they WILL sort out your form and breathing in short order.
next week will work up to 24 kg for the strength then back off to 16 for reps shooting for 30/30

Forgot to try half snatch! Have to remember to play with that next week

Sandbag walking lunges
3 sets of 20 steps and farmers carry back right side only

these were the strongest ever! surprised there

Parallel bar pushups
3 sets of 20

upper body surprisingly tired

rear delts
3 sets of 12 with 15 lbs

ok ruck up in the heat tomorrow


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