Saturday, August 27, 2016

48 kg One Arm Swings 10 x 5/5, hacks,sandbag pushups, side delts



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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