Saturday, November 05, 2016

48 kg One arm swings 10 rep sets, 10x10(9th ), 135 hack squats, sandbag pushups, side delts

First try out with this alternate method and it worked very well. Just ten reps per arm, per set  trying to focus on maximum power and acceleration for the same amount of time as the set in the five minute test.
It was easier than expected and I got better height on these swings than ever.
It was pretty easy in terms of total volume but it's the same as we were doing before, I'm just stronger now.
Next weeks 10 x 10/10 wont be so much fun

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 5/5
36 kg x 5/5
40 kg x 5/5
48 kg x 10 x 10 sets

65 x 10
85 x 10
115 x 10
135 x 10

these were hard but strong. need to get leg strength higher too

Sandbag pushups
bw x 12
32 lbs x 12 x 3
slow deep and strict

Side delts
3 sets of 15 with 15's

these felt better than of late

of long ruck tomorrow and back to 3 intervals


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