Saturday, June 11, 2016

36 kg One Arm Swings,hack squats, sandbag pushups, side delts

After the last two swing workouts using the pure hinge I definitely felt lower back tightness. NOT what I want to feel. That style definitely works my lower abs more too which usually lights up my lumbars as well.

So back to the squat/hinge style and it worked great today. As before my legs and glutes feel the loading not the back.

The weight felt like nothing and the power output and wind was better than good.

One Arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 10/10 x 10
200 reps
15,840 lbs

very strong! squat / hinge it is.

Barbell Hacks
65 x 10
85 x 10
105 x 10
115 x 8
125 x 8
 these were strong today. a bit wider stance as last week and letting myself lean over more gives me better depth and ease of ascent

Parallel bar sandbag pushups
BW x 12
32 lb sandbag x 3 sets of 12

Side delts
3 sets of 12 with 15's

ok big ruck tomorrow. lets see if the pace still holds

the crew at World Gym Campbell, 1994
Jim "Big Chief" McGoldrick, Jeff Stanley, me, Kevin Winter, Dave Conragan

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