Good Day....had to see what I could do with the 1 Arm Swing. Really at the starting point for my conditioning, which sucks arse.
1 Arm Swing
Set 1 2:00
24k/30/side (60 total) Good first round felt a good groove.
Set 2 1:30
24k/23/side (46 total) This set got tougher, to be expected but still felt strong. Must use my hips better on the reps. Low back a little fatigued
Set 3 2:00
24k/33/side (66 total) Ouchy, this was the grind set. The test of mental fortitude. My low back was tight and made each rep a little tougher, but instead of quitting at 1;30, I pushed till 2:00 minutes. Nice to have Rif, Nick, Palmer and Tracy rooting me on.
I transfer every 3rd to 5th rep to minimize oxyen debt. It worked because the problem was not oxygen, just muscular fatigue which will improve with continued work.
Seesaw Press superset with Pull-up
20k/5/side x1 w-up
too easy, need to step up
5, 5, 7, 8, 8, 5 =38
these were not hard but with a superset I took it easier
Overall I would say this was a good workout, but I need to push myself harder.
great too see everyone else pushing themselves, I feed off that great energy!