Saturday, July 21, 2018
40 kg One Arm Swings 10 x 10/10, barbell hacks, crawls, laterals
Just me and old training partner Joe Sarti today, everyone one else out on easily the hardest workout of the mini cycle! It was good to have Joe to share the pain with. Solid reps, all the parts were fine, stinkin hot out early and I sweated good. This is always 5 reps too long :)
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
200 reps
17,600 lbs
RRE 7.5- 8.00
Barbell hacks
95 x 8
115 x 7
135 x 7
155 x 5
Crawls
4 laps of 70 ft
excellent
laterals
3 sets of 10/10 with 15's
BW 170.6 !!!
BF 13.5 ack :) dehydrated
heat ruck tomorrow
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35 lb three mile ruck 44:05 14:40
pretty strong thought the first mile would actually be sub 15 like last week but it dropped some speed mid way but 14:40 is fine 163.4
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