Saturday, December 30, 2017

32 kg Speed Swings 10 x 10/10, hack squats pr, wt pushups, side laterals

This was a great workout. Strong and powerful I can honestly say I put 100% effort into everyone of those 200 reps. Bell height was the best I've done in ages and the 32 felt like a light 24. What more could I ask? Oh yea, almost no issue with all with my wind :)

Adding this week in was a great idea. Need the de load from the 68 kg work last week and a great transition to next weeks brutal 40 kg session for the same sets and reps

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

very quick session too, just the two of us; I go, you go

65 x 8
95 x 6
115 x 6
135 x 6
155 x 5

definitely better not standing on the extra plate. no problem with depth and flat on whole foot not just toes

Wt Pushups
BW x 12
53 x 12 x 3
strong and stable

side laterals
3 sets of 12 with 15

BW 168.4
BF 10.5
W 58.1

ok lets hope for a fast and strong ruck tomorrow!


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