Saturday, December 03, 2016

52 kg One Arm Swings 10/10,Hack squats,Sandbag pushups, rear delts



This was WAY stronger than last week. Grip: no issue. Cardio: no issue. Bell height was much better too and power output stronger as well. Very happy with today's session

One Arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg  x 4/4
36 kg  x 3/3
40 kg x 4/4
48 kg x 3/3
52 kg x 10 x 10
100 reps
11,500 lbs

Barbell Hacks
65 x 10
85 x 10
105 x 10
115 x 10 x 2

solid leg burn

Sandbag pushups
bw x 12
32 lbs x 12 x 3

strong!

Rear delts
3 sets of 12 with 20 lbs

solid!

ok long cold ruck tomorrow!

BW 162.6
BF 11.9
W 56.7


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