Wednesday, June 13, 2018

24 kg speed swings 12 min 9 RPA,120 lb strict press practice,walking lunges, wt pushups. compound laterals

Good day today.Solid sleep, woke rested for a change. Was still overweight ( 171.4) so it meant a full intermittent fast today (almost perfect) and felt very good again doing that. As long as I caffeinate correctly

Decided to bump up the reps per arm to 9 ( thought about 10 but it was freakin hot today= 87 deg ) and thought best to ramp slowly

it was fine

24 kg Speed Swing
5:15 x 9 PRA
12 min
216 reps
11,448 kbs tonnage
RPE 6.5

the extra rep per set go the HR a bit higher than usual, but that was the goal. It worked. It sucked just a little at the end but other wise strong

Strict Press
45 x 5
65 x 3
85 x 3
115 x 3
120 x 3 x 10 sets

good one too. got under the bar a bit more on the takeoff and that seemed to help make the bar/body connection more solid
ach back
then elbows up and squeeze the bar

also practiced NOT pushing forward for the lockout, and just staying back but guiding the bar overhead and that worked pretty well but in the video above I pushed forward under the bar more than I wanted to

still a good practice

walking lunges
3 laps of 40 steps
same as last week, focus on it like it's a left leg only movement and things felt very balanced. I was overweighting the right leg and that was getting it way too tight in the TFL
much better now

Wt pushups
bw x 10
53 x 10 x 3 sets

very strong

compound laterals
3 x 8/8 with 20's


BW 171.4
BF 12.7

need to get below 170 again


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