Wednesday, October 31, 2018

24 kg Speed swings 12 min 7 RPA, 105/115 press 10 x 3, walking lunges, laterals

Decent one today, no where near as cold. Weird weather these days. Decided to go back to the 24 for this next cycle but drop the reps to 7 and really focus on power. Worked great. No rush to get the reps in and the total time for each set was close to 13 seconds as I milked each rep to the max.
I might go back to 8 rpa but perhaps not as I take the cycle back to 15 min

24 speed swings
15:15
12 min
7 RPA
RPE 7
168 reps
8904 lbs

decent

 Press
 105 x 3 x 5 sets
  115 x 3 x 5 sets

took awhile to open up. pressing muscles still a bit tired from monday

walking lunges
3 laps of 40

tracy took m vibrams so I had to do it barefoot on concrete,sucked. should have worn regular shoes

laterals
3 set of 8/8 with 20
felt heavy

BW 169.4
BF 13.3

datsit

ruckup tomorrow


1 comment:

Rachel said...

How long are your cycles?

More press mistakes from today

 1) Gotta engage the rhomboids when setting the low rack position.Lock in 2) Elbows up is crucial 3) 'Straight  up' on the unracking...