Saturday, September 08, 2018

60 and 68 kg One Arm swings 15 x 5/5 ea, kickstand squats, wt pushups, laterals



This was TOUGH! I haven't played with the 68 kg since June 16 and it felt like it! Even though the 60 kg swings felt some what strong the 68 really made every fiber in my legs and glutes contract hard on every rep! Talk about being PULLED into the stretch/downswing. Some serious overload eccentrics!
And it seemed if I started each set with the right arm then my left hand grip was stronger than if I started left arm. which seems strange but it was consistent

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
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4 ( nice 80 rep warmup! )
60 kg x 5/5 x 5 RPE =8
68 kg x 5/5 x 5 RPE = 9.5



Kickstand squats
3 sets of 10/10
elevated box one leg squat ( left only)
four reps, slight arm assist.
Like these have to train them more

Wt pushups
bw  x 10
53 x 10 x 3 sets
horiz grip. better than last time

laterals
3 x 8/8 with 20's
stronger

BW 170
BF 12.7

see how that heavy stuff affects the ruck tomorrow

datsit

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