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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