Wednesday, May 25, 2016

24 kg Speed swings,10 min,sandbag walking lunges, parallel bar pushups, rear delts, see saw curls

Easily the most all out powerful 10 min speed day yet. I was able to keep the power output of each rep as high as I ever had for the full ten minutes.And mentally it was no problem. 10 minutes seems like a break now, even at full bore.
At least with the 24 :)

Speed Swings 24 kg
15;15 x 10
10 minutes
200 reps
10,600 lbs

Walking lunges 32 lb sandbag
4 laps of 20 steps + shoulder carry back

Parallel pushups
3 sets of 25
1 sets of 20

triceps are definitely back, about time!

Rear delts
3 sets of 12 with 20 lbs
strongest ever

See saw curls
20 lbs x 8 x 3

haven't used this technique in years. I really like it

ok ruck up in the heat tomorrow!
back in gear



Keith Wahl said...

That vessel shown is an LCVT, usually deployed from an LST. My father was a Boatswain who was an LCVT coxswain as US troops were lanced at Inchon. The training for the amphibious Navy guys back then set the groundwork for training of SEALS later on.

Mark Reifkind said...

thanks for that detail. those were some real men :)