Saturday, December 25, 2021

40 kg One Arm Swings 200 reps, Goblet squats

 Solo workout today and little sleep ( and LIGHT) but wanted to get back to full volume so I did. It wasn't easy but not too hard either after I started thumping my abs in between sets to release the tension and get my back to relax

Zercher squatting that 40 lb dog fifty times a day ( especially in the middle of the night) is making me more functionally strong but killing my growth and making everything even more tight!

As jocko would day GOOD

One arm swings

16 kg x 5/5 x 2
20 kg x 4/4 
24 kg x 3/3
32 kg x 3/3
40 kg x 5/5 x 20 sets

40 min total Not bad power actually


Goblet squats
20 kg x 5
24 kg x 3
32 kg x 3

dats it . Merry Christmas!

BW 172.2 ! WTF?
BF 11.9 ( bth)
W 58.7
at

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Thursday Ruck

 Decent one.  Legs feeling heavy and tired but lungs and head good 45 lbs 6 laps 3 miles 60 min 175.2

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