Back to the 24 kg again but this time for 8 reps per set. 8's are my perfect number for swings, either single arm or both sides, as above that things get hard , lol. Actually they get a little too glycolitic for me to maintain max power output and I'm more struggling to maintain power than producing it.
Eights seem perfect. Even 8 sets is perfect for max strength and power. Sets 9 ,10 or more really start to hurt. And there's a training value in that but not for power so much but power endurance. I did enough of that these last three years. This is a good break
And I didn't feel that the 20 kg was that much easier or better but it was light enough that I could do whatever form I wanted to and it usually wasn't the big bell deep hinge I need for the heavier bells.
So we dropped to 8 reps in 15 second and it was perfect. No rush in the back swing and enough time to 'enjoy the float' and maintain ground force output without having to do eccentric overload which I can't do much,not need to, with the heavier bells.
Not sore from Monday at all
24 kg Speed swings
8 rpa
12 min
24 sets
192 rep
10,176 lbs tonnage
very strong. hardstyle all the time
walking lunges
4 laps of 40 steps unbroken
Parallel pushups
30
30
25
a week but knackered from Monday here
Side laterals
3 sets of 15 with 15lbs
BW 168.2 !!! WTF?!!
BF 12.4
W 56.5
have no idea where this came from.still using 5g creatine and 1 teaspoon ketones mid morning.
Ruck up tomorrow. at least it's cooled down
datsit
DFQ
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