Wednesday, September 27, 2017

24 kg Speed swings 16 min,walking lunges,

Solid one today. 16 min and it flew by. Getting hot again but it was fine.

24 kg speed swings
15:15 x 8 RPA
32 sets
16 minutes
256 reps

form was solid, no parts talking to me at all good power,speed and height of bell
gotta start keeping track of heart rate

walking lunges
 4 laps of 40 feet unbroken
doing each step more slowly and 'stretchy', a way to increase intensity without adding weight.
have to re think the 'burn' here too though, after StrongEndurance course. Working my way through this very dense manual is tough but it's very exciting info

eating the dish slowly

Parallel pushups
3 sets of 35, 30 25

serious triceps burn. Not much there but I didn't push it at all. just backed off

5 attempts. I really need a real wall for these now

side delts
3 sets of 15 with 15

BW 168.6
BF 11.9
W 56.9

ruck up tomorrow


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