Saturday, December 10, 2016

48 kg One Arm Swings 10 x 10/10( 12th), hack squats, sandbag pushups, side delts



This was just hard. No good reason, either, of course. Good sleep, good food, no soreness, etc. Just hard to do and my mind was the biggest problem My other partners are on injured reserve and were just doing sets of 10 and one was missing in action so the rest periods were particularly short.

I thought about really extending them once I realized how hard it was going to be but then thought again as this kind of random variation in the rest cycles is part of the plan. When all partners show I get a lot of rest, when none show I go as fast as I can.Today was somewhere in between but it was tough!

I kept reminding myself this was the training I need for the test in March but it just sucks to have to try to produce that much force/power when you can't breathe! But the strength was there no problem and the groove is what pulled me through. Keeping the momentum going is what kept me going.

I wish I would have timed the total work time as I think it was the fastest yet but not sure. It seemed it.I started out much stronger than normal. Usually it takes 4-5 sets to warm up, today I was good out the gate, which probably made it harder

Again my main enemy was my mind, just too much internal talk about how much this was sucking and how much the rest was going to suck etc, etc wah wah wah :)
Just shut up and swing

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 4/4
36 kg x 3/3
40 kg x 3/3
48 kg x 10/10 x 10 sets
200 reps
21,200 lb
Ten tonnes :)

Hacks
65 x 6
85 x 6
105 x 6
115 x 6
125 x 6

Sandbag pushups
bw x 12
32 lbs  x 12 x 3

side delts
 3 sets of 12 with 15's

just beat to shit by now

BW 164.3
BF 12
W 56.7

ok long wet ruck tomorrow. should be interesting

datsit
DFQ