Saturday, April 15, 2017

48 kg One arm swings, 10 x 6/6, 20 kg snatches 4 x 10/10, hacks, weighted pushups, rear laterals



First time back with the Beast in six weeks since the test and I could tell. The 40 kg warmup actually felt strong but as soon as I skipped to the 48 it was like " uh oh" better dig in! It warmed up well but the groove was still "thoughtful" and not automatic like it was  two months ago.
It'll be back soon

Next week is the 52 kg :)

The cycle will be
wk 1 40 kg
wk 2 44 kg
wk 3 48 kg
wk 4 52 kg

reps will be between 5/5 and 8/8, the sweet zone ;)

I think we actually will need to get a 56 kg bell :)

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 4/4
40 kg x 5/5
48 kg x 6/6 x 10 sets
120 reps
12,720 lbs

no problem after I warmed up

Snatches


decided to go lighter and see if I could still do tens. No problem . the damn bell just feels so light after the 48 :)
Overhead position is very encouraging.even the right side, cardio is solid although technique, timing, and groove need lots of reps and time in

4 x 10/10 with 20 kg
80 reps

Hacks
65 x 10
85 x 8
105 x 8
125 x 6 x 2

strong

Weighted pushups
bw x 12
32 lb x 12 x 3

very very solid and strong. much better bottom position. strength endurance good here

Rear laterals
3 sets of 12 with 20 lbs

BW 166.4
BF 10.3
W 58.3 ( bath)

solid

long ruck tomorrow

datsit
DFQ

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