Wednesday, October 11, 2017

24 kg speed swings 14 min, walking lunges,parallel bar pushups, side delts

Felt no ill effects from Mondays heavy pressing. In fact, I always feel better after press day as the super extension on my back is just what I need to counter my flexion dominant posture and musculature.

24 kg speed swings
15:15 at 8 rpa
14 min
224 reps
11,872 lbs

pretty stinkin' strong and easy. Had no problem watching the clock and each rep was strong and powerful.
Can't remember the last time I had to double breathe on this movement
Used to have to do that all the time
Virtually no mental stress at all

walking lunges
4 laps of 40 ft.
short step with forward knee drive emphasis seems to work best. Long strides don't

Parallel bar pushups
2 sets of 37
1 set of 35

these were strong and I could have done the two more for the last set but it would have meant redline it and don't need that

Side delts
3 sets of 12 with 15's

BW 168.8
BF 13.3
W 55.6 ! new low. dehydrated I guess ack

ruck up tomorrow


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