Saturday, November 12, 2016

48 kg One Arm swings 10x10/10 10th time, Hack squats, sandbag pushups, side/rear delts

I was a bit nervous about this one, I'll be honest. Havent done this exact workout in 5 weeks with taking off for the NYC cert then just 8's on the workout back ( 8's are NOT the same as 10's lol) and then last weeks 100 rep workouts. Plus I'm getting on a plane in an hour and did NOT want anything tweaked when I have to teach all day tomorrow.
But it went very well
Made sure not to drink last night, went to bed EXTRA early and got up and rolled and stretched. Everything was strong and even the last two sets weren't that bad. Not where they need to be but still very decent

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 3/3
48 kg x 10/10 x 10  10th time!

Backswing was good, bell height was too and cardio was as solid as it's been.Pretty fast pace too no dilly dallying around, everyone was working.
No tweaks and this gave me confidence. Finally this bell is just starting to feel like any other "heavy' bell over 32 kg :)

Barbell hacks
65 x 10
85 x 6
105 x 6
115 x 6
125 x 6

just cruising now

Sandbag pushups
bw x 12
32 x 12 x 2
     x 10 x 1

very strict. touching bar every rep now. much stronger . shoulders feel great

Side and rear delts
alternating sets with 20 and 15 lbs for 4 sets of 10

forgot which I was supposed to do so did both :)

BW 163
BF 12%
W 56.7

just goes to show what not eating ice cream or drinking wine will do to me :)

ok off to  Vancouver Wa for a BodyMaintenance workshop. Now that I got that bear off my back getting super excited to do this


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