Wednesday, June 14, 2017

24 kg speed swings 15 min,weighted walking lunges, parallel pushups, side raise



This was hard today. Found out last minute my training partner had to bail so I was on my own. No problem but that takes  bit more mental focus, especially for this workout, and it's great to have more than 30 min to adjust but hey, always be ready right?

We were planning 12 min but I decided on 15 and I probably should have done 12. Just sluggish today. Hot as hell too all of a sudden so a lot of factors, bottom line, it got done as strongly as I could but it was not that strong ,lol

Was double breathing pretty early so that's a sign.
Been hitting it hard too of late. I missed being on creatine today :)

24 kg speed swings
15:15 x 10 rpa
15 min
30 sets
300 reps
15,900 lbs ( I love this part that's a lot of real work)

Monday heavy weights and grinding now make this feel extra heavy. I might go down to the 22 kg for a few sessions and see if that's better. It is speed day. Yet on a "good" day this is no problem

Walking sandbag lunges
bw  x 20 steps
32 lbs x 20 steps x 3

wow this got weak fast, Have to start alternating weight and bw weeks again

Parallel pushups
1 x 30
1 x 25
1 x 20

ok now I'm dead. No gas

side laterals
2 x 10 with 20
1 x 15 with 15's

FOOD!!!

BW 166.2
BF 11.8
W 56.3

ruck up in the heat tomorrow!

datsit
DFQ

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