Wednesday, December 20, 2017

24 kg speed swings, kb split squat practice, military press, side delts

Had to train solo today at the last minute so that took a mental adjustment but it worked out fine. Start of the cycle today, just 14 minutes which should be, and was, a walk in the park.
Decided to play with split squats and step out and back lunges for a variation for Saturday and I think split squats are the starting point. Wearing shoes too and my arch felt a little vunerable in the back foot.
that would give me two days of single leg work and two days ( supported squat stretches on sunday and belt squat on monday) of bilateral squats. Plus of course the daily human chair squats I do all morning
Big thing was the press; went in vibrams and wrapped the thumb. Seemed to work exactly as I hoped. Very balanced in the lay back and had little problem keeping the bar path back . Work up to 130 for a triple and it was easy

we'll see

24 kg speed swings
8 rpa
14 min
28 sets
224 reps
11,872 lbs

strong the whole way although i could tell I didn't do it last weeks

Lunge practice
step out and back lunges bw, 5 per side x 2
2 12 kg lunges same technique 5 each side x 2
2 12 kg split squats, up and down 5 per leg
2 12 kg split squats barefoot, 3 reps per side, no go

Military press
bar x 5
65 x 5
85 x 3
105 x 3
115 x 3
120 x 3
130 x 3
120 x 3
105 x 3
85 x 6
65 x 8

very very solid all the way through . this might work.  much more solid under the weight with the flat foot and no problem with the layback. plus the bar path seemed ideal

side lateals
3 sets of 15, 12,10 with 15's

bw 169.8
bf 11.9
w 57.1

1 pm
BW 168
BF 9.8
W 59.0

Ill take it. Dug deep into the posterior tib today and tarsal tunnel nerve stuff is better

ruck up tomorrow


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