Saturday, July 01, 2017

44kg One Arm Swing 10 x 8/8, pistol practice, cbs, weighted pushups,side laterals

Strong solid workout today. Not feeling particularly " up" even though I slept well and prepared really well. Just another day at the office but I was strong as could be.

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
44 kg x 8/8 x 10 sets
160 reps
15, 520 lbs!

Just solid as could be, Good power on each and every rep of each set, good height , breathing was easy, no fuss no muss

Pistol practice
4 sets of 5/5
this too was much better than last time. have to figure a better way to arm support but that not an issue, really. good depth on both side too.

CB 's

25 lbs 10/10 arm casts
            8/8 shield casts
            7/7 Capt America casts
good way to do these and get the rotationals in too. they were not easy either

Horiz bar weighted pushups
bw x 12
32 x 12
37 x 10 x 2

added a five pound cb to the sandbag. perfect. need a 10 though too easy

side laterals
3 sets of 10 with 15 lbs

now I'm tired

BW 165.2 !
BF 10.9
W 57.6

strange low bf with no bath first. a good sign weird I weighed the same the last three days in a row!

hoping for a strong ruck tomorrow


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