Saturday, December 29, 2018

40 kg One Arm Swings 10 x10/10,Pistol Practice, wt pushups, laterals



Tough one today. Been fighting the beginnings of a cold and today's the toughest workout we do, really. It's not super heavy but not light either and 20 reps sets are just hard. IF you do them right and try to accelerate maximally every rep of every set.

Not really sick yet but a bit congested and stuffy.
Oh well. Do my best

It was fine. Only one swinging today but glenn was there to coach. I always end up going faster this way and even though I tried to slow down and breathe more I was faster which made it harder. that's ok I haven't pushed cardio in forever.

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
40 kg x 10/10 x 10 sets
200 reps
17,600 lbs
 RPE 7.5

Pistol practice
4 sets of  4/4 with shoe but no extra heel elevation. Made a big discovery too. I need to conciously shift my weight to the big toe before I start the descent and it dramatically changes my balance point for the better AND my rec fem does not scream at me! Very weird but good. Big toe pressure preloads the quads

Wt pushups ( false grip)
bw x 10
53 lbs x 10 x 3

switched to false grip prepping for Monday press

laterals
3 x 8/8 with 15's

BW 170.2
BF 11.3
W 59.1

( bath)

the ruck should be interesting tomorrow

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