Saturday, May 07, 2016

36 kg One Arm Swings,goblet squats, sandbag pushups, side delts, rear delts curls

It's freaky to imagine I can now throw around the 36 kg like I did the 24 not too long ago. Now the focus is trying to maintain max power on each and every rep of the 200 reps in the workout. Getting close.
Wind was good today and form felt spot on. Let myself lean over a little more than usual to get a slightly bigger back swing, and it felt really smooth and fast. Faster than normal too.I remember when I first started down this heavy one arm swing road the 36 kg killed my grip after THREE reps!!!
Now, no problem at all

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 x 5/5
28 x 5/5
36 kg x 10/10 x 10
200 reps
15,800 lbs

really strong!

Goblet squats

20 kg x 5
24 x 5
28 x 5
32 x 5
40 x 5
doing them continuous instead of the drill/paused style. I am SO much stronger in this lift now it's not funny. The 40 kg was NO problem at all

Sandbag pushups
bw x 12
32 lbs x 12,12,10

the groove is on it's way back.85 %

Side delts
3 sets of 20 with 12 lbs
Band rear delts
3 sets of 12
Alternating db curls
3 sets of 8 with 20's

ok great stuff

BW 162
BF 11.4
W 57.1

ruck up tomorrow


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