"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
Wednesday, January 17, 2018
24 kg Speed swings 10 RPA 12 min, 120 Lb Military press 10x3,walking lunges, arm casts side delts
This was a BIG wakeup call. Going back to 10 reps per arm per 15 kicked my ASS! Cardio WAAAAY tougher. And it's all about speed. No the all the reps weren't as poweful but there was much more eccentric overload,, not as high but way faster on both sides AND my breath was seriously challenged . Did a lot of double breathing ! Not fun at all but it's what I need and I know it.
Ack.
Gotta do it. Embrace the Suck indeed
24 kg Speed Swings
15:15 x 10 RPA
12 min
240 reps
12,773 lbs
Going to come back to this slowly. Next week 13 min then 14 then 15. then start back at 12 and make 2 min jumps
Let myself adapt
Military press
45 x 5
65 x 3
85 x 2
105 x 2
120 x 3 x 10 sets
GREAT after the first two sets. was hard to transition from swings to this at first but once i got warm it was great. Able to really play with the technique and a 'lighter' approach to the bar as it felt easy. I go you go pace
Walking lunges
3 laps of 40 steps
this help re set my tailbone which was a little wonky after those too deep belt squats.
Arm casts
3 sets of 8/8 with 25
Laterals
3 sets of 10 with 15 light,
done very strictly and slow
BW 168.2
BF 12.3
W 56.3
1 pm
BW 167.4
BF 10.3
W 58
ruck up tomorrow
datsit
dfq
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