Saturday, July 08, 2017

48 kg One Arm Swings 13 x 6/6,pistol practice, 42 lb pushups, side delts

Hard one today. Lots of mental distractions to compartmentalize. While they did get put away that takes energy and the workout seemed harder than it needed to be. Regardless though it got done and done strongly

Hot as hell too today, hence the shirtless video. I am loving the compression shorts more and more and don't even think about wearing the fight shorts. These are perfect, never stink, dry as fast as could be and give just the right amount of support for the hips, upper legs and the "boys"

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 5/5
40 kg x 5/5
48 kg x 6/6 x 13 sets
156 reps
16,536  tonnage

45 minutes total for all the work sets ( not counting warmups)
four of us in rotation

Pistol Practice

went with the hands forward spot and it's much better. approximates a true pistol balance requirements much closer

4 sets of 3/3

Weighted pushups
BW x 12
42 x 10 x 3

easy. very strong

rear laterals
3 sets of 12

BW  165.2
BF 10.5
W 58.0

These are pretty much my ideal numbers for all these metrics! Now, just to stay here!

Ruck up in the heat tomorrow


No comments: