Saturday, May 21, 2016

44 kg One Arm Swings, barbell hacks,sandbag pushups, rear delts, curls

This went great! Surprisingly well. Five's are SO much easier than 10's it's not funny. Especially after weeks of 10/10's which is the idea. But doing just fives really lets us hyper focus on power out put with NO holding back.

I hardly felt like it was the 44 at all also! Just another bell. Nice

One arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 4/4
36 kg x 3/3
44 kg x 5/5 x 10
100 reps
9700 lbs

Most excellent to have my student Denny Prokopos train with us today. He killed his work sets with the 36 kg even after swinging the 44 kg yesterday. The man loves to swing kettlebells :) and he knows how much it's helping his jiu-jitsu game

Barbell hacks
was going to do kickstand squats but decided to do these with the heels down and it was fine.
65 x 10
95 x 10
115 x 8 x 2

Sandbag pushups
bw x 10
32 lbs x 12 x 4
strong again!

Rear delts
20 lbs x 12 x 3

DB curls 20 lbs x 8 x 3

ok off to Seattle for tomorrows BodyMaintenance course so I'll miss the ruck but lots of nice rolling stretching and hanging will be great!


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