"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
Saturday, April 02, 2016
36 kg One Arm Swings, 200 reps,Hack squats, sandbag pushups, db curls, db rear delts
Strong day today. Slept well and everything felt good and ready to go. Warmed up quickly and the workload was not a problem. Wind , grip and power were all good. As well as recovery between sets.
Next week is the 40 kg five minute test so that should be interesting. Last time I tried it I only got 95 reps. That was before we started doing this speed swing Vo2 work so it should be much better than before.
But, last time I couldn't even do sets of 10 with one arm, I just did 5/5 to get my 10 reps per 15 seconds and I didn't time anything.I wasn't ready to- hence the 5 reps short of goal
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 4/4
36 kg x 10/10 x 10 sets
200 reps
15,800 lbs
hack squats
55 x 10
75 x 10
95 x 10
115 x 10
strong too
Sandbag pushups
2 x 15
2 x 12
triceps got tired quickly
Db curls
3 sets of 8 with 20 lbs
rear delts
3 sets 12 with 15 lbs
very solid
BW 162.4
BF 12.1%
W 56.6
ruck up tomorrow
datsit
neverquit
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Strong ruck
Great weather, cool, overcast and threatening rain but not raining Quads were tight from the 400 swings and squats but speed was good. Just...
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This has proven to be a most effective method of taping hands as a preventative to tears or after one has already torn.I used it for years ...
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KJ killing the Beast. Training to increase Max Vo2 with a kettlebell. I will share with you one of my best advanced protocols for improving...
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Its amazing what disapears first on me when I have to miss training. My glutes and hips go first; amazingly quickly too, and then the quads....
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