Saturday, September 17, 2016

48 kg One Arm Swings, 10 x 10/10 8th time, 135 lb hacks,sandbagpushups, rear delts



This was easily the strongest, best effort to date with this workout and weight. Finally, didn't feel like I was just in survival mode and my power output stayed high the entire time. Only three of us and I was ready to go one man before my set. That says it all right there. Recovery was solid. Wind was great and I wasn't dying on the last five reps of the second arm!
Bell speed too and height, were solid. Not perfect but really better.
Skin was no problem and grip was the only part that wasn't as strong as I like. But small issue.
Mainly the bell felt like just another weight and the last five sets didn't kill me

One Arm Swings
16 kg x 5/5/ x2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 10/10 x 10
200 reps
21,600 lbs

Barbell hacks
65 x 6
95 x 6
115 x 6
135 x 6
very strong. this alternation of weights and reps is perfect

sand bag pushups
bw x 12
 32 x 12
      x 10
      x 8

going full depth ( shoulders have opened up a lot lately) and slower and holding and flexing and top. really much harder but good stimulation and variation to all the fast non lock reps we do

rear delts
3 sets of 12 with 15 lbs

solid

okay ruck up tomorrow! last workouts before the London SMK cert!

BW 163.4
BF 11.7
W 57.0

datsit
DFQ

3 comments:

Harley Clark said...

HI Mark. Love your blog and videos. Quick question for you... Where did you pick up your Punisher Kettlebell apparel? Is it something for sale?
Cheers,
Harley

Mark Reifkind said...

Harley

I got the t shirt from SeaCoast Kettlebells in New Hamphire. The pants were given to me as a gift. I think you can get them still on ebay but the company is out of business

and thanks!

Harley Clark said...

Many thanks Mark!