Saturday, June 09, 2018

48 kg One Arm Swings 10 x 10 , 36 kg goblet squats, crawls, compound laterals

Solid workout but using the Push band really messes with my focus and concentration. I think I have the numbers I need; I'll be taking a break now from it for awhile.
One thing I did get from it: my dead stop swings ( the hike pass rep) REALLY generates the most power of all the reps!! That's interesting

Pavel said he estimated they required 30%+ more effort and it looks like they produce almost that much more in power than the reps of the set of reps.

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
40 kg x 4/4
48 kg x 10 x 10 one arm at a time
Not a bad output. Plus pretty consistent across all reps and sets

Goblet squat

24 kg x 5
28 kg  x 5
32 kg x 5
36 kg x 5
very solid! this is my new saturday squat!

4 laps of 70 ft

actually think I'm going to like doing these here. I could really concentrate on them and they felt like a very full body lift. The heavy ass pushups definitely not the best prep for a max effort monday

combo laterals
3 sets of 8/8 with 20

BW 169.6
BF 13.3
W 56.4

 45 lb ruck tomorrow


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