This was a great session. Continued "following" the bell in the back swing more and waiting longer to accelerate and the power and height was the best ever for a 48 kg swing. The weight felt light, grip was easy and no hand issues at all. The arc is a tad longer but far smoother and more powerful.
Instead of trying to use the hips more to catapult the bell ( I thought that was going to be a great cue but it's not the one for me ) I'm focusing on using the momentum of the bell to create the hip drive.
I used to do it this way and some how lost it . This is definitely it. Head stays down at lockout as before, too.
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 4/4
36 kg x 3/3
40 kg x 3/3
48 kg x 5/5 x 10
100 reps
10,600 lbs
VERY happy with this day. Strong and smooth
Hacks
65 x 10
85 x 10
105 x 10
115 x 10
going to keep the reps up on day of 5/5 swings and go to 6's on 20 rep swing days
Sandbag pushups
bw x 12
32 x 12 x 3
strong
side delts
3 sets of 10 with 20 lbs
haven't used this weight in awhile. felt strong.
good signs we are on the right track
ruck long tomorrow
datsit
neverquit
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