Wednesday, January 04, 2017

24 kg Speed swings 14 min, sandbag lunges, parallel pushups,rear delts

Back to speed work today with the 24.Took a short very hot bath before and it makes ALL the difference, as it always has, on pre warming me up for that meat locker I call a garage gym.

I'm sweating the first set. Mind was ok today, not perfect and it took a bit to get in the groove but I did. Power was good and lungs were too but I was working. When it's lighter I go harder and faster which makes me think I'm out of shape but I'm just working harder.

Speed Swings
24 kg
15:15 x 10
14 min
280 reps
14,840 lbs ( wow that adds  up fast)

a little double breathing at the end but not much. haven't done anything longer than 15 minutes in forever. might have to go there

Sandbag walking lunges
4 laps of 20 steps plus shoulder carry back 32 lbs
stronger and slower but still have to really pay attention. these are not easy yet

Parallel bar pushups
3 sets of 25
1 set of 15

lol I actually thought I MIGHT get 4 sets of 27 . not yet :)

rear delts
3 sets of 15 with 15

nice to go lighter and stricter, too

4 am
BW 165.4
BF 12.3
W 56.6

THEN at 1 pm after bath
BW 164.4
BF 9.5 !!
W 57.7

drank tons of green tea and had my normal 2 handfulls of almond  but another two poops. TMI I know but it's interesting, My gut has been weird lately and my "regularity" has been not regular since the time change

ok ruck up tomorrow in the rain


No comments: