Saturday, March 18, 2017

44 kg One Arm swings, 24 kg snatch practice, bar hacks, weighted pushups, rear laterals

Finally a very strong day! Warmups felt light and powerful and when I got to the first set with the 44 kg it felt very light in my grip. Always a good sign!
Fives are so just the perfect rep count for me; I can be strong and powerful and not have to hold back at all. And the multiple sets give me a "background" of endurance. this is what built the foundation for all those five minute tests and I'm glad to be back to it. It's the base.

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 5/5
40 kg x 5/5
44 kg x 5/5 x 10 sets
100 reps
9700 lbs tonnage

KB snatch

The last time I was heavily into snatching I never swung anything heavier than the 32 kg and so the 24 always felt like a big weight to me. Now, after doing 200 rep workouts with the 48 on a regular basis the 24 feels like a toy.
That's nice for a change

16 kg x 5/5
20kg x 5/5
24 kg x 5/5 x 7 sets

easy. over head position has already gotten better than last week

barbell hacks
65 x 10
85 x 8
115 x 6
135 x 5
145 x 5
strong too!

Sandbag pushups
bw x 12
32 x 12 x 3 sets

strong too!!

rear delts
20 lbs x 3 sets of 12

BW 168.8 WTF!!!
BF 9.5 ( after bath)
W 59.1  ( highest in forever)

I have no idea what's going on, Ate 2500 cals at the most yesterday. 99% clean ( 2 cookies and 1 piece of toffee) and gained 1.3 lbs overnight? Also haven't had creatine for 4 days.
This is officially weird now

long ruck tomorrow.  The plan is to just keep doing what I've been doing and see where this plane lands


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