Wednesday, August 22, 2018

24 kg Speed Swings 13 min 8 RPA, 105 lb 1/1/2 rep press,walking lunges, laterals



I was sore today!Didn't notice it til I started warmup up the swings and man I was sore everywhere, lol!

Nothing serious but just worked from Monday.It warmed up well though and 8's are still so much easier than 10's it's not funny. but it's perfect for right now. HR's up but not crazy and I can maximize power much better

24 kg speed swings
15:15
8 RPA
13 min
260 reps
13,780 lbs
RPE 7.5

1 1/2 rep presses
45 x 5
65 x 3
85 x 1 1/2 x 3
105 x 1 1/2 x 3 x 10 sets

these went great. solid emphasis on holds at top and control of the 1/2 rep negatives. half to really get under the weight on every walkout , especially the heavy ones. I can feel if I'm too upright on the walkout it's hard to reclaim it for the first layback, and that tends to push the bell forward more than back

Walking lunges
3 laps of 40

these were very hard. legs were tired and stiff. plus I was beat by now

laterals
3 x 10/10  with 15 lbs

sore too

BW 171.6
BF 12.3

ruck up tomorrow

datsit

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