Saturday, October 21, 2017

32 kg One Arm Swings 10x10/10, hack squats, wt pushups,side raises



This was the right choice to make. Going to add this back into the montly cycle too, it went so well. So it will be a 5 weeks cycle but this moved so well and goes so well after last weeks heavy ass end of the cycle that it should be pefect

Plus it preps us for the next weeks 40 kg work also 10 sets of 10/10

Power output was optimal! Was able to max out on each rep of all 20 reps per set AND all ten sets. Ideal
Plus rest between sets pretty quick. not because we needed it because HR came down so fast

32 kg 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 10/10 x 10
200 reps
14,000 lbs

Barbell hacks
65 x 8
95 x 8
115 x 8
135 x 6

just for a change

wt pushups
bw x 12
52 lb sandbag x 3 sets of 12

strong!

side laterals
3 x 12 with 15

BW 170.4
BF 11.1
W 57.4  ( post bath)

at least I'm not gaining anymore ;)

datsit
dfq

lets see how the high power output today plays with my legs and hips during tomorrows ruck

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