32 kg One arm swings12/12, goblet squat. clubbell arm casts, weighted pushups

Strong day today. Even after messing up the schedule and doing 20 minutes on Wednesday the recovery was no problem and today was about speed and power, as it's supposed to be. After almost 200 reps with the 48 the 32 feels like the 24 kg used to. That is what progressive training is all about!

One arm swings
16 kg x 5/5 x2
20 kg x 5/5
24 kg x 5/5

32 kg  x 12/12 x 10 sets
240 reps
16, 800 lbs

Goblet squats
32 kg x 5 x 4 sets S/S with kickstand squats 4 x 10/10 ( LOVE the kickstand squat! great burn for lower quads and great for ankle and knee mobility)

these went well. so much easier than that beast :)

Capt America arm casts
 20 lbs x 10/10
25 lbs x 8/8 x 3 sets

these went fine! nice to have clubs back in the mix. have to stay with two hand versions for now as i don't need any more grip stress as my shoulders are just feeling good again, and it was nice to see the shoulders could take the club work too.  Love what they do for the arms shoulders and midsection

Weighted parallel bar pushups
4 sets of 10 with 30 lb sandbag

ok datsit. heavy ruck tomorrow and will take the weight up 2.5 lbs. will be fun!

neverquit