Saturday, April 29, 2017

40 kg One Arm Swings 10 x 10/10, 24 kg snatch, hack squat, parallel bar pushup, rear laterals

Really great training today. Strong and feeling fit. Bell moved as well as ever and endurance was better than ever too.
Wore my new XOskin compression shorts and they really felt great. Just enough support to make me feel some hoop tension in the hips and upper legs but not tight at all. Perfect.Especially as it heats up. I want to wear them for rucking too so I ordered another pair.

A gear whore I am :) A minimalist one  but one nonetheless. I love stuff like this; functional on multi levels, easy to clean, able to use over and over again and takes the place of more than a few other pieces ( the minimalist aspect).

Switching back to swing Vo2 on Wednesdays seemed to really help this day. Grease the groove if you will. And this workout, 10 sets of 10/10 is horrible but necessary. It's just enough 'overwork" ( reps 8,9 and 10) to make me suffer a bit but not enough to go on too much into glycolytic toxicity.

We we cycle these
wk 1 40 kg 10 x 10/10 - 200 reps 17,600 lbs
wk 2 44 kg 10 x 8/8-  160 reps  15 520 lbs
wk 3 48 kg 13 x 6/6- 156 reps 16, 536 lbs
wk 4 52 kg 10 sets of  5/5 100 reps 11,500 lbs

I like how this looks. and swing vo2 on Wednesdays

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
40 kg x 10/10 x 10 sets
200 reps
17,600 lbs

Very strong and powerful. Best bell height ever. Wind was very strong and form didn't fall off almost at all, just the last 2 reps on the last two sets if at all
This workout is my base for swing training; the more weight I can use more often the better everything else will be. BUT I have to not use to too much or it will overtrain me fast, and my power will go down, not up.
I think this configuration is good for now.

16 kg x 5/5
20 lg x 5/5
24 kg x 5/5 x 2

these were hard after the swings  but a small amount was perfect. form was very solid.

85 x 8
115 x 8
135 x 6
145 x 6

solid but not easy. Legs were tight at start :)

bw x 12
32 lbs x 12 x 3

strongest in forever . every rep chest touched bars too.Another crucial exercise and workload

Rear laterals
3 sets of 12 with 20 lbs

strong too. finished workout with much in the tank

BW 165.6 !!
BF 10.9 ( bath)
W 57.7

ok we'll see how the ruck goes tomorrow.


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