Saturday, June 04, 2016

32 kg One Arm swings 200 reps,Hack squats, sandbag pushups, rear delts

My quantuum leap in conditioning carried over very well to the 32 kg swings and my wind and lungs were the best ever. Even in this heat I was not stressing at all. Didn't know if the rucking would carry over to the swings but it did.
Also, so did my groove. I took my stance out a little wider, as I did Wednesday, and really focused on more hinge and less knee flexion at the start and body it was strong! This seems like the new groove for now
As Louie always said, 'everything works but nothing works forever'.
Seemed to get me into, and out of, the hole much stronger.

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 10/10 x 10
200 reps
14,000 lbs

best speed and power for this weight and workload every. pretty much had max force on all the 20 rep set for all 10 sets
Bell felt like a 24 on a good day

Hack squats
65 x 10
85 x 10
105 x 10
115 x 8 x 2

let myself lean over a bit and widened the stance here too and felt like I got deep more easily. right knee was fine ( lots of rolling this am)

sandbag pushups ( horiz bar)
bw x 12
32 lbs x 12 x 4

solid here as well

Rear delts
3 sets of 12 with 20lbs

this is very strong now

BW 162.4
BF 12.3
W 56.8

long hot ruck tomorrow!


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