Wednesday, December 27, 2017

24 kg speed swings, press practice 130 lbs,walking lunges, rear delts

A very good session. Speed swings were good and strong and the press really got some things ironed out.
16 minutes not a problem at all in the swings and power out put was consistent although not top end.Just a bit mentally distracted til I got into it.

Speed swings
24 kg x 16 min
256 reps
13, 568 lbs
RPE 6.5

Press practice

used my innov8 gym shoe, just the slightest heel but hard sole and an inch higher than vibrams, made for perfect rack lift off!
went back and forth between thumbless and wrapped them and wrapped them is better. Especially if I set the torque on the hand/wrst in the setup

also have to REALLY force my elbows in at the start

looked in the mirror and not at the ceiling. different but it worked with all the other changes. Definitely better balance
not as wide stance
with the elbows tucked in ( against the lats) and the shoulder torque really set the start position well for a strong "launch"
able to drive the bar back over  my head better than ever! I know it's not heavy but this really solves a lot of problems

Schedule change
Monday = speed press day - probably 120 lbs or so for triples
Wednesday= full pyramid up to heavy single, double or triple

I have a very good feeling about this change. Monday , after heavy swing sat and long and heavy sunday ruck is just not the best day for a strong day for the press anymore. But it will be perfect for form and practice time. More of a priority day for the press, which, right now, is the priority!

45 x 5
65 x 5
85 x 5
105 x4
115 x 5
130 x 5
125 x 5
115 x 5
105 x 3
95 x 5
85 x 5

love this type of work too!

walking lunges
4 laps
strong today! not right after the speed swing work might help this too

rear delts
3 x 12 with 20

BW 168.8
BF 13.3
W 55.6

1 pm
BW 167.6
BF 11.9
W /

and thats after a morning with just coffee, green tea, a handful of almonds and a quest bar. ! weird

Ruck up tomorrow


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