Saturday, November 15, 2014

44 kg One arm swings, 20 kg front squats,pushups, crawling

Just  a WEE bit tired after the last week, and last month of heavier and heavier . Good thing I'm traveling soon, it will be a nice enforced back off.
But I wasn't in the mood for the 48 kg so I went  a bit lighter and used the 44kg for sets of 5/5. Still plenty hard and heavy but I could tell I was tired.

Shoulder finally went back into place after some serious SMR on the pec, teres major and front delt. Haven't had to do that lately but it helped very quickly. Amazing, once the shoulder is sitting right the pain and ache stops immediately. Almost feels normal and ROM improves instantly.

One arm swings
 16 kg x 5/5 x 3
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 3/3
44 kg x 5/5 x 10
100 reps
9680 lbs work

Double 20 kg front squats

2 16s x 5
2 20s x 5 x 4
          x 8 pr

these are getting better and deeper all the time. No goblet squats today. tired

Horizontal pushups feet up on box
4 sets of 10 PR!
first time with the feet up on the box and NO shoulder issues. sweet.

3 sets fo 50, 60 and 70 ft

love these

hard but well within reach.  Long ruck tomorrow- going to go for 2:20 the last 20 on the road.


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