Wednesday, November 28, 2018

24 kg speed swings 12 min, presses 5x5 117 lbs, walkinglunges, laterals

Back to the start of the cycle. thought about doing 8 reps but there were some things going on and distracted me. Next time though
All was good. Power and wind were fine. Nice and humid and warm for a change, too

Speed swings
15:15 x 7 RPA
12 min
169 reps
8904 lbs

that doesn't seem like enough work 8 reps per arm would bring it up to 10.176  got to build back

Press
117 x 5 x 6 sets
same volume but I'm not sure i like it. 10 first reps is a good thing too

walkinglunges
4 laps of 40 ft

best in ages

Laterals
3 sets of 8/8 with 20's
felt heavy

BW 169.2
BF 13.4

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