Wednesday, June 01, 2016

24 kg Speed Swings 15 min,walking BW lunges, parallel bar pushups, side delts.

This was a nice surprise. Got hit with an interesting amount of DOMS from my Monday workout( delts lats, traps , neck) and didn't think I would be very 'spry' at all today. With the 90 deg heat as well I couldn't imagine it would be a strong day- just one to survive.

Yet it was a very strong workout, one of the strongest 15 min bouts yet. I didn't double breath except for a few reps, my groove felt very solid ( more pure hinge than of late) and bell speed was the best in forever. The bell even felt light despite my muscles feeling sore! Everything just clicked , even wind and lungs felt easy

Speed swings
24 kg 15:15
15 min
30 sets
300 reps
15,900 lbs

Walking BW lunges
3 sets of 40 steps

these were solid as hell too. first two laps unbroken and ROM felt great

Parallel bar pushups
2 x 25
1 x 20

just sore.but groove was strong

DB laterals
3 sets of 12-10 with 12 lbs
 lighter bigger ROM reps.

ok that's enough

BW 162.4
BF 12.3
W 56.6

this whole metric is weird!

ruck up tomorrow


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