Saturday, March 31, 2018

40 kg One Arm Swing 10x10/10,barbell hacks, wt pushups, rear delts

This was both strong and hard today. Very strong reps, every rep of every set was like this in the video ( this is set 6) but it really got the heart going! Recovery between sets was pretty good but man it was hard to push through the haze of it.

This is HardStyle.

When the bell feels light you just swing it that much harder and faster so even when you're stronger it never really feels easier, lol!

We didn't rush the rest periods ( there were three of us) but we didn't dally, either. We were working .

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
40 kg x 10/10 x 10 sets
200 reps
17,600 lbs
RPE 7.5

Barbell hacks
95 x 8
115 x7
135 x 7
145 x 7

I love these SO much better than regular DL's :)

Wt Pushups
bw x 10
53 x 10 x 3 all reps paused

Hard today. Shoulders were tired but the joint felt fine

rear delts
3 sets of 12 with 20 lbs


BW 169.6
BF 10.8 !!
W 58.2

not bad. we'll see what it is Monday :)


1 comment:

Tanzir Rahman said...

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