Wednesday, September 19, 2018

24 kg Speed swings 12 min 8 RPA,105 lb 1 1/2 press 10 x 3, Walking lunges,laterals



Solid day and feel much better than Mondays. A lot of business stuff got handled and that's literally a load off my mind. Concentration today much better.

As usual took awhile to get warmed up but once I did things went strongly

Speed Swings
15:15 8 RPA
13 min
260 reps
13,780 lbs
RPE 7

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


these felt great. really have to STAY back as I approach lockout, too. found myself shifting forward, just as  I do when I miss heavyweights on the warmups! this was a good lession

Walking lunges
4 laps of 40 steps

laterals
3 x 10/10 with 15

BW 170.4
BF 12.5
at

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170 x 1 x 10 175 x 1 180 x 1! 20 kg swings 20 sets of 5 12 min rev grip pull parts 3 x 15

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