Saturday, December 23, 2017

68 kg One arm swings, barbell hacks , wt pushups, rear delts



Nice and brisk this morning! Always makes it more interesting when it's freezing and the bells are so heavy. Have to be very careful not to over contract and pull or strain something. Had a solid warmup, roll and stretchout and hot hot bath before.

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 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 54/4
52 kg x 5/5 x 5 sets ( 5750 lbs)
68 kg x 5/5 x 5 sets ( 7500 lbs)
100 reps
13, 250 lbs



Barbell hacks ( oly shoes, no plates )
65 x 8
85 x 6
105 x 6
115 x 6
126 x 6

feels much better without standing on the plate.as my knee and ankle ROM has increased it's not necessary anymore

Wt pushups
bw x 12
53 lbs x 12 x 3 sets definitely stronger

Rear delts
3 sets of 12 with 20 lbs

excellent!

BW 168.2
BF 11.9
W 57.5

wearing older Magnum combat boots tomorrow's ruck, see how that goes

datsit
dfq

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