Saturday, October 20, 2018

60 and 68 kg One Arm swings 7x5/5,3x5/5, box step ups, wt pushups, laterals



Back in the saddle , back to really heavy bells. This went very well, especially considering the last months distractions and relatively poor training.Perhaps the rest/ change/chaos helped? who knows but today was strong

One arm swing
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg  x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4

60 kg x 5/5 x 7 sets : 9240 lbs
68 kg x 5/5 x 3 sets: 4500 lbs
13,700 lbs!



RPE 8

grip was very solid too

Box steps ups
4 sets of 6/6

right side was stronger thank goodness but still way weaker than I ever would thought. Long way to go on this exercise but it is where I need to be right now and works my hips as well as the quad

Wt pushup
bw x 10
53 x 10 x 3

horizontal grip today.
ok strength once I got warmed up. this opens up the pec/shoulders but it starts out tight

laterals
3 sets of 8/8 with 20

always feel how this balances the muscle tension in the shoulder

BW 169.6
BF 12.1

RUCK TOMORROW! Can't wait!

datsit

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