Saturday, February 11, 2017

44 kg One Arm Swings 10x10/10, hacks PR, sandbag pushups, rear delts

Couldn't have asked for a better or stronger session. The bell felt light, moved as fast as it ever have, the groove held for ALL reps and sets and recovery between sets was stellar.

Having that groove down, though, really is everything. I'm just not fighting against myself anymore. My efficiency in producing power with this groove is finally there. I have that launch position and I am staying in balance.

Just in time

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 5/5
36 kg  x 5/5
44 kg x 10/10 x 10
200 reps
19,400 lbs

Barbell hacks
65 x 8
95 x 8
115 x 7
135 x 7
145 x 6 PR

Super strong too

Sandbag pushups

BW x 12
32 lbs x 3 x 12

best my shoulders have felt on these in weeks

Rear delt laterals
3 sets of 12 with 20 lbs


BW 166.6
BF 11.2
W 57.6

and lean :)

long ruck tomorrow. had to miss Thursday for Tax appointment no worries it was also a HUGE ass rainstorm


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