Wednesday, May 03, 2017

24 kg Speed Swings 14 min, walking lunges, parallel bar pushups. real laterals

This was no joke with 90+ deg temps out today. Definitely NOT heat adapted yet. Big jump in  the deep end of the pool.

Kept my shit together though and got it done. Fan city though, the beginning of the season. Also my new pair of XOskin compression shorts came in and I really love these things for both heavy and high volume swings. They are pretty much perfect. Just enough support but not too much, And they wick and cool you great!

 24 kg Speed swings
15:15 x 10 rpa
14 min
280 reps
14,480 lbs

not that bad. no double breathing. mindset was solid. stayed focused but it was tough. I was sore and the bell felt heavy from the get. I did find a great smooth swing groove though and that made it easier to stay smooth and really work the swing arc

Walking lunges
4 laps of 40 steps
hard but solid

Parallel pushups
2 sets of 30
1 set of 25

the heavier swing do work that upper back big time

rear laterals
3 sets of 20 with 15's !
felt great to go a little higher reps and got a great burn

BW 166.4
BF 11.7
W 57.3

ruck tomorrow should hot and serious!


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