Wednesday, October 17, 2018

20 kg speed swings 14min 8 RPA,107 lb press 10x3 , walking lunges,laterals

Solid one today. Going back to swings as I just I can do more work more safely this way . A few more week of 20 kg then back to 24kg but only for 7's

20 kg one arm swings
15:15 8 RPA
14 min
224 reps
9856 lbs
RPE 7

Press
45x5
65x3
85x3
117x3x5
122x3x5

very strong lat flex and presstiming worked great

lunges
4 lapsof  40
strong

laterals
3 sets  of 10/10 with15

BW 168.6
BF12.4

datsit

ruck tomorrow!

at

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