1 hand swing @32kg-20 reps right and left
Power push up with red band roughly 3/4 of an inch- 30 reps
2 hand swing @40kg 22 reps
1 hand swing was a 1 rep improvement but 4kg heavier
Power push ups was a 8 rep improvement but with a band added
2 hand swing 24 reps @ 40kg feels good tried it was 48kg but dont have the same power I want.
Over all I am happy with these improvements since 5Aug19.
Going to run a new session till the new year with the 32kg for 1 hand swings and banded push ups.
Went for a 3.5 mile trail run yesterday. Nothing crazy but havnt ran in over a year Naal breathing and without stopping. Felt easy. Training BJJ I have noticed quicker recovery from training and steadier energy through rolls.
Thank you for such a minimalist program ( for me 2 hours a week is tops) for such maximal results.