Saturday, January 21, 2017

44 kg One Arm Swings 10x10/10, hacks,wt pushups, side delts

Epic comeback! The best session with the 44 kg ever> best power, energy, recovery, groove, height,etc.

The groove part is the most important. I think I have finally found the sweet spot to generate maximum power and backswing and staying in balance the whole time. Felt it on Wednesdays speed swings and hoped it held and still worked with the heavier bell

It did.
I knew it was good when my glutes were getting pumped! That's almost never happened before. part of if is the creatine, that's really improving my pumps all over ( although perhaps not a great thing for endurance) but the main part is improved mechanics- not a moment too soon.

The video set above is set 6, where I usually start to all apart. Not today. Set ten was even better than this!

One arm swings
16 kg x 5/5
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
44 kg x 10x10/10
19,400 lbs work


65 x 6
85 x 6
105 x 6
125 x 5
135 x 5


Sandbag pushups
bw x 10
32 lbs x 12 x 3

side delts
3 sets of 15 with 12 lbs light and strict

BW 165.4
BF 10.6
W 57.8 ( post bath)

ok feel great, long wet ruck tomorrow


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