Wednesday, October 16, 2019
44 kg One arm Swings 10 x 7/7, wt pushups, bw lunges, laterals
Still weird to do heavy swing days on Wednesday afternoons. It's more mental than anything. I've done it on Saturday ams for SO long it's weird to get up for it after work. it was number one focus of my training life for seemingly ever
But now that's the press and I have to get used to doing it on this day.
One Arm Swings
16 kg x 5x5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
44 kg x 7/7 x 10 sets
140 reps
13580 lbs
RPE started at 8 then went to 7 at fifth set
Wt pushups
bw x 10
53 x 10 x 3
strong!
BW split squats
3 sets of 10/10 barefoot
meh
either I'll go to barefoot pistol or try the airborne lunge again
laterals
3 x 8/8 w 15s
BW 170.4
BF 14.4
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175 x 1 x 5, 185 x 1 x 5, 190 x 1, 205 x 5 sec hold, 215 x 5 sec hold BW squats 10/10 6 min seated laterals 4 x 10 12 lb
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