Wednesday, June 28, 2017

20 kg Speed Swings 15 min, walking lunges, parallel pushups, rear laterals

Decided to drop down to the 20 kg today for speed swings for a few reasons; one, the last 3-4 weeks of them have just felt HEAVY, and that's not supposed to be that. It's dynamic effort day, speed day, where the object of the session is acceleration and power not strength,

I think the 24 was working when I was regularly using the 48 kg for 200 reps each saturday - that was 50% of the load for speed day. But now I'm not using that volume with the 48 and I'm only going that heavy 1 time per month with less volume.

20kg felt perfect. Light but not TOO light and I could throw it around- but I had to work to do so. this weight is correct for now. I could get back into the hinge faster too, more overspeed eccentrics work is also key to this day.

Generally energy was good all workout. Definitely can tell I'm taking creatine again, just that 'extra' gas in the tank
 that is very very good. I was weak as shit for quite awhile it seemed.

20 kg Speed swings
15:15 x 10 rpa
300 reps
30 sets
13,200 lbs ( tonnage is down but I'm sure FORCE was way up as acceleration and bell height were much stronger.

Walking lunges
4 laps of 40 steps unbroken!
strong here too. nice :)

Parallel pushups
3 sets of 32

last set was very tough- at 25 reps- but I could eke out 32. also nice

rear laterals
3 sets of 12 with 20 lbs.

this is pr!

BW  165.6
BF 11.6
W 57


ruck up tomorrow. we'll see if it's better than last week's death march


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