Sunday, January 29, 2017

48 kg One Arm Swings 10x10/10 (15), hack squats,wt pushups,rear delts

A day late with this report but not a dollar short. Best  200 rep session with the 48 kg ever! AND, a solid comeback from the last time I swing this three weeks ago. The biggest difference was the technique change.
I was leaning too far back at the top trying to keep my combined center of mass (CCOM) over my base but I was doing it the wrong way and it was making me work much harder than I needed to.It was restricting my back swing and overloading the hips too much by themselves. This technique lets me get my hips and legs into play much stronger and increases back swing instead of inhibiting it.
It feels like I have a "launching pad" to jump off from now. WAAAY stronger and easier to produce higher force.

After 13 plus years of basically specializing in the one arm swing I'm still learning. Still refining. It's all easy til it's heavy is true. The desire to maximize the speed power and endurance of this maximal weight requires I figure all the details out perfectly.

With my lumbo-pelvic rhythm if I lean forward my hips automatically go back then, if I push them back and down a bit I hit the "launching pad" position that really propels me forward. My internal cue is Lean then Launch. Of course I have to be upright and flat on my feet at the top of the rep. If I lean back too much it throws me off.

But this was the strongest of all the 48 kg sessions. I just kept saying to myself, "swing it like it's a 44" which doesn't psych me out, while this does.
Did. :)

One arm swing
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 4/4
40 kg x 4/4
48 kg x 10/10 x 10 !
200 reps
21,200 lbs

65 x 5
85 x 5
105 x 5
115 x 5
125 x 5
130 x 5

Sandbag pushups
bw x 12
32# x 12 x 3 sets

last set harder than expected but we were going faster too

Rear delts
3 sets of 10 with 20lbs

BW 164.4
BF 11.2
W 57.1


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