Saturday, November 22, 2014

36 kg One Arm Swings, 200 reps PR ,double 28kg front squat PR, crawls

This was strong today. Shoulder felt good although it was tight in the middle of the night The PT did a lot of work on it yesterday and even though it felt better I could tell it had been worked on hard, in new places.

Wanted to try this volume although I actually wasn't sure I could do it, as it's my last real swing workout for two weeks as I head back on the road Wednesday; Next weekend the Men's Weekend with Jacob Sondegaard in Copenhagen and then onto Israel for a SFG 1.

It turned out great. Cardio and strength was good and the weight felt as light as it ever has. Bell speed was solid as was height of the swings.

One arm swings
16 kg x 5/5/ x2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 3/3

36 kg x 10/10 x 10 sets PR
200 reps
15,800 lbs work!

very very happy with this in every sense.

Double KB front squats

these went very well as well. Didn't do much volume as I was pretty beat from the swings but it is pr nonetheless
2 16's x 5
2 20's x 5
2 24's x 3
2 28's x 3 PR

sweet but they felt heavy- on my arms and upper back :)

4 laps of 50 feet.

nice to do these without pre fatiguing with pushups. Nice rain falling, felt great

datsit. Big ruck tomorrow in the rain. Can't wait. Nice to be in shape again.and strong at the same time


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