Saturday, August 20, 2016

48 kg One Arm Swing 10 x 10/10,hack squats, weighted pushups,rear delts

A day shy of my three year TKR Anniversary. Perfect workout to assess my recovery and strength/endurance of my new knee; especially since the last time I did this workout two weeks ago it was my leg strength that let me down

Not today. While it was anything but a walk in the park it was significantly stronger than that last debacle. The video above was for set 7, which last time was a disaster. The tenth set today on the last three reps were very hard to lockout fully, but that's way better than the 5 sets it was last time. This was the fifth time going through this protocol.

Perhaps the new schedule will work. Both Glenn and Joe had very strong sessions as well. MY grip and lungs were definitely better than two weeks ago, although the last few sets sent me searching for a 'fresh groove' to use that wasn't super tired.

I ended up pushing the bell back faster which really helped the upswing quite a bit. More load on everything but the ascent was more powerful when I needed it to be. Have to remember that.

Pretty freakin' nervous for this too but it worked out well

We went very fast too. Only three of us but Joe was pushing the pace and we went through the first five sets in 15 minutes! that's blazing fast.MY top end HR was around 180 in mid workout. Took awhile to come down. too.

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 3/3
40 kg x 3/3
48 kg x 10/10 x 10!
200 reps
21,200 reps
10 tons of work+

65 x 6
85 x 6
105 x 6
115 x 6 x 2

legs were tired!

Weighted pushups
bw x 12
25 lbs x 12 x 3


Rear delts
3 x 15 with 15

3 x 8 with 15s

OK Ruck it up tomorrow



Kettlebell Courage Corner Seattle WA said...

Congrats Mark. Been reading your blog for 3 reads since the TKR and love it.

Mark Reifkind said...

Thanks Chris much appreciated 😀 Hope all is well

Swami said...

Great update and congrats on the 3 year anniversary. I am approaching 18 months since TKR and my trainer and kettlebells has playing in the US Open racquetball championships this October. I enjoy your posts.

Mark Reifkind said...

excellent man! great job. nothing like being pain free again, eh?
thanks for reading and commenting