24 kg speed swings 15 min, 120 lb military press practice,walking lunges, arm casts, band pull aparts

This was a tough one. No real problems but fatigue. Monday took a lot out of us so I didn't push as hard as I wanted to, just about 80 % but I got all the sets and reps. Left lat insertion into hip a bit tight too so I will stretchout more tomorrow

24 kg speed swings
15:15 x 10 RPA
15 min
30 sets
300 reps
15,900 ( those two reps per set extra add up!)


Hardest part about doing this workout is once the clock starts you're in it. you don't have any chance to really stretch anything you'd want to  or adjust. No big deal but needed more front panel opening

Barbell press
45 x 5
65 x 3
85 x 5
105 x 2
120 x 3 x 10 sets

had to remember to keep left elbow extra "in" or it was flaring. A bit tight from the different pushups more than the presses on Monday

very crisp and strong


walking lunges
3 laps

took it easy here no problems just dialed things down a bit

arm casts
3 x 8/8 with 25 lb

easy too

band pull apart ( black mini band)
too heavy should have used red
3 sets of 15 including overhead stretch

BW 169.4
BF 12.3
W 56.8

eh :)

datsit
dfq