Saturday, November 26, 2016

48kg One Arm Swings 10x10/10 ( 11th time pr for time) barbell hacks, sandbag pushups, side delts

As usual , worried about this workout, and, as usual ( of late) it's no problem. EXCEPT that's is just stinkin' freakin' hard. Every single time. And, when you get stronger or your wind gets better you just push that much harder and you're back to the same place: stinkin',freakin' hard.
I questions myself on why I do this every saturday. And the answer's the same; I feel so good when it's over :)
Same today except when only had three of us going and one wasn't swinging so it was SUPER FAST and we did all 200 reps in a PR time of 29 minutes. Usually it takes 40-45 min
No wonder I felt like I was going to puke and my HR never got below 150 the entire time.
But that's perfect training for the five minute test and I really tried to keep that in mind as I struggled to control my breath and my HR in the short rests between the sets.
At least this time, I didn't crash and burn after set 6. Set 10 was the roughest, power output wise, but it still was stronger than most sessions.

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 4/4
40 kg x 4/4
48 kg x 10/10 x 10 sets  time pr : 29 min
200 reps
21,200 lbs

Barbell hacks
65 x 8
85 x 6
105 x 6
115 x 6
125 x 6
130 x 6

legs feel strong still

sandbag pushups horiz bar
bw x 12
32 lbs x 12 x 3 sets

Side delts
3 sets of 10 with 20 lbs

strongest ever and best ROM

BW 164.6
BF   11.4
W 57.2

definitely higher but I feel good and waist is same measurement

ok long wet ruck tomorrow


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