Saturday, June 25, 2016

44 kg One Arm Swings, 10x10/10 PR, Hack squats,sandbag pushups,side delts

We've never done this weight for these numbers before; not because we couldn't- after all we've done the 48kg for the same workload 6 separate times, but the plan was to take the week before the 48 kg workout easy and only do sets of 5

Now, we've decided to alternate the 44 and 48 kg week and swap out the workloads. So today was 10 sets of 10/10 with the 44 and it went great. Bell felt light, energy was good, wind was solid ( even that shit is still HARD) and recovery good as well.

Sweat like a pig but heat tolerance is getting better too. And it's just the start of summer

One arm swings
16 x 5/5 x 2
20 x 5/5
24 x 5/5
28 x 5/5
32 x 4/4
36 x 4/4
40 x 4/4
44 x 10/10 x 10 PR!

very solid although left bicep tendon got sloppy on right to left transfers so I just set it down on even sets and did a new hike pass for the left side on sets 5-10

Hack squats
65 x 10
85 x 10
105 x 10
115 x 10
125 x 10

legs and wind felt good today so I bumped the reps.

Sandbag horiz pushups ( thumb wrapped)
bw x 12
32 lbs x 12 x 3

side delts
3 sets of 12 with 15's
brought bells in front of me more to increase medial head stretch.I couldn't do this before without my shoulders complaining so this is good progress.

BW 163.2
BF 10.5
W 58 !!!

don't know where the hell this came from ? Ate and drank basically the same as always but I'll take it
Nice to have hydration over 57 for a change

big ruck tomorrow


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