Saturday, December 16, 2017

48 kg One Arm Swings 10 x 5/5, hack squats,wt pushups, side delts

Very strong day. The swing felt a little bit off warming up when I realized I had not had my normal 300  or so swings on Wednesday. Got squared away fast though and my groove felt great. Ever since I decided to not train the DL anymore my back as felt normal

I was given a little 'message' and I listened and my body said ok and backed off. I can get back to double bodyweight dl in no more than 3 weeks. so it can wait. Same with back squat.Probably go back to double kb front squats on saturdays but the belt squats are coming back

One Arm Swing
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 5/5
36 kg x 5/5
40 kg x 5/5
48 kg x 5/5 x 10 sets
100 reps
10.600 lbs


felt strong and stable the whole way through. Could actually focus on maximizing bell height.

Hack squats
65 x 8
85 x 8
105 x 8
125 x 6
135 x 6

slow and steady but I think I like kb front squat better. this is good for special exercise for dl

wt pushups
bw x 10
53 x 12 x 3

strong, slow and steady reps

side laterals
3 x 8 with 20's best these have felt yet

BW 167 .4
BF 11.9 ( post bath)
W 57 something

ok lets see how the feet do in tomorrows ruck


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