Saturday, August 06, 2016

48 kg One Arm Swings 10x10/10 (4th time) hack squats, weighted pushups, rear delts

Ok this was freaking too hard. a true 100% effort over the last 5 sets and I barely got through it. The last four reps on so on each second side were just weak; my LEGS were out of gas and I just couldn't produce enough ground force to keep the momentum up

So much for those that think the bell just swings itself and you 'follow' along. The first five sets weren't bad but in the video above the last 5 reps of the last arm really showed me I was in trouble and sure enough, on set six, I was dying on the second half of the second arm.

BUT the good news is that it was my leg and hips not my grip or my wind or my back that was the problem. And the reason for that is that the last time I did this workout was May 28, TEN WEEKS ago.
Alternating the 44 for 10's and the 48 for fives is not going to work. It's too much rest and the 44kg is NOT the 48 kg. That's for sure.
Not sure what we're going to do next but we are at least going back to 48 for 10/10 x 10 every time we touch it as well as the 44 for the same.If we stay on that path. Contemplating just alternating a 32 kg week with a 48 kg week. Just touch the bell more often, We'll think on it.

Thinking about the upcoming 44 and 48 kg five minute tests has got me worried now :)

One arm swings
16 kg x 8/8 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5
40 kg x 4/4
48 kg x 10/10 x 10 sets
21,200 lbs
200 reps

Hardest thing I have done in recent memory.

65 x 8
85 x 8
115 x 8 x 2

legs are still cooked!

Sandbag pushups horiz bar
bw x 12
32 lbs x 12 x 2
           x 10 x 1

just tired!
Rear delts
20 lbs x 10 x 3 sets

BW 163.2
BF 11.9
W 57.1

ok time to roll and stretch and get ready for tomorrow ruck. and figure out the plan

sometimes you're the hammer
sometimes you're the nail

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