Very strong session today. Mentally solid as well. Didn't even look at the clock until 10 min had passed; I just went off Glenn's last rep. Breathing and wind were solid too as was the "launch" technique!
I am getting glute work like never before. It's a game of inches and degrees. I was doing "almost" the right technique and timing to maximize my hip drive but not quite enough. Wow, what a difference. I feel like I'm jumping off a diving board now.
It will take some time though to really train up this specific motor pattern
24 kg Speed Swings
15:15 x 10
16 min
32 sets
320 reps
16,900 lbs
next week will be 18 min, then 20 min then back to 12 and then nothing the week of the test.
Walking lunges
3 sets of 40 steps
getting easier too. a bit longer stride today
Parallel pushups
3 sets of 26
solid teshnik
rear delts
3 sets of 15 with 15
some good endurance on this finally
BW 167!!!! WTF?
BF 11.9
W 57.0
then, after bath at 1 pm
BW 165.4
BF 9.9
W 57.7
now that's just weird
ok ruck up tomorrow and the 40 kg on Saturday. things are back on course
datsit
DFQ
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4 comments:
Rif, can you explain what you mean by "rear delts." I mean, I know what posterior delts arts, but I assume you are doing something specifically targeting them.
Toad I am doing bent db laterals
Ah, got it, thanks for the response.
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