Saturday, March 23, 2019

60 kg one arm swings 10 x 5/5 , pistol practice, wt pushups, laterals



These went great. So well that I thought about ( for a second, or two) of still doing some 68 kg swings but knew that was silly. I'll wait to next month after a month of healing and growing

But this went great. Grip was no problem and I felt strong and powerful. it doesn/t move that high but considering what I've been through I can't ask for more

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
36 kg x 3/3
40 kg x 3/3
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 10
100 reps
13,200 lb !!
RPE 7.5

that load adds up quickly!

Pistol practice
4 x 5/5 on same leg
these just keep feeling better!


Wt pushups
bw x 8
20 lb x 8,10 ,12

elbow felt fine. good to go for full weight next time

laterals
3 x 6/6 x 3 w/20s

BW 168.6
BF 11.2 ( post bath)
W 58.8

alright , strong ruck tomorrow!

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