"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
Monday, November 18, 2019
48 kg One Arm Swings 10 x 5/5, wt pushups, laterals
This was the best heavy swing day I've had in months. Definitely since I switched the schedule back to swings on Mondays. Even my grip was strong. I actually checked to make sure I had the 48 as my grip felt so solid.
The Onyx wrist bands are really helping that too. Just the right specific compressive tightness in just the right section of the wrist. Perfect, actually, just as I thought
And technique worked great: stay on the ball of the foot at start and at lockout focus on the knee lockout and quad tightness and glutes secondary. This make re acquiring the right foot pressure for the next rep much better
One Arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/3
36 kg x 4/3
40 kg x 3/3
48 kg x 5/5 x 10
100 reps
10,600 llbs
RPE 7
Wt Pushups
bw x 10
53 x 10 x 3
strong!
laterals
3 x 8/8 with 20's
BW 172.4
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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