Saturday, March 11, 2017

40 kg One Arm Swings 10x5/5, 24 kg snatches 5 x 5/5, hacks, pushups, side laterals



Ok this felt heavy. Actually I was just sore and stiff. Even at low volumes my body is taking time getting back to this. It's fine, just the price of admission.
Good sleep and stretchoug, Just had to go slow

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 5/5
36 kg x 4/4
40 kg x 5/5 x 10 sets

Good power height and groove. Just stiff

Snatches


these went well too. My hands a bit sore already from Wednesday. Will ease back in slowly here
Good news is overhead position is as good as it's ever been! Way way better than how it was when I decided to stop forcing it and work on flexibility and mobility. Only better from here on too

16 kg x 5/5
20 kg x 5/5
24 kg x 5/5 x 5 sets

Hacks
65 x 10
85 x 8
105 x 6
115 x 5
125 x 5

easy

Sandbag pushups
bw x 10
32 x 10 x 3

strong

side laterals
3 x 12 with 15

good ROM at top

BW 166.2
BF 10.0
W 57.9
( after bath)

that's back on track. Have no idea is it matters but cutting out the oatmeal seems to have helped ?
Weird

ok long ass ruck tomorrow.

datsit
DFQ


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