Saturday, August 19, 2017

40 kg One Arm Swing 10 x 10/10, hacks, 50lb Horiz bar pushups, side laterals, handstands

Tough one today. Have had a cold for the last 2+ days and nose and ears congested made doing 20 reps sets not much fun. it got done but I can't say it was easy. Medium strong though, heart rate sky high after each set.

Focus was decent too and body felt pretty symmetrical and ready

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 4/4
40 kg x 10/10 x 10
200 reps
14,000 lbs

30 min or so

height and teshnik were decent, all things considered. which they always have to be

Barbell hacks
95 x 8
115 x 6
135 x 6
145 x  5

really concentrated on foot pressure via the three-point tripod on the foot: outside edge,ball and heel pressure simultaneously. Felt really good, and , obviously, well balanced
still used grip and torque technique ala starett.
Foot rooting is every bit as important as a strong grip

Wt pushups
New 50 lb sandbag today! time to up the game
bw x 12
50 x 10 x 3

definitely harder but not too bad. much heavier feeling, though, than a 45 lb clubbell

side laterals
3 sets of 15 with 15's
excellent technique and feel

Parallettes handstand /off bosu

these went very well! Much much easier to "feel" inverted vertical! a breakthrough. Got overhead much quicker and no freakout!

4 singles
still have to set up closer to the beam

BW 165
BF 12.1
BW 52.6

ruck up tomorrow


No comments: