Saturday, June 30, 2018
44 kg One Arm Swings 10 x 8/8, 165 lb hack squats,crawls, combo laterals
Hot one today. 90 or so at 8 am. No problem, we've got a fan :)
Felt strong today. no real issues. weight felt light, wind felt good.
One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
44 kg x 8/8 x 10
160 reps
15, 520 lbs
RPE 7
Hacks
95 x 8
115 x 8
135 x 7
155 x 7
165 x 7 ( could be PR or ties it)
Crawls
3 laps of 80 ft
very strong
Combo laterals
3 sets of 8/8 20s
BW 171
BF 12.9
not as good as I want. tighter today
datsit
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175 x 1 x 5, 185 x 1 x 5, 190 x 1, 205 x 5 sec hold, 215 x 5 sec hold BW squats 10/10 6 min seated laterals 4 x 10 12 lb
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