32 kg One Arm Swings,240 reps, hack squats, wt pushups, side delts

Wow! VERY strong and fit feeling today. The 32 felt like a 24 and I could really concentrate on details of form and position and maximizing power output for each rep and the entire set! Heartate was low,especially compared with last week. Very happy with this. felt like I could do this all day

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 3/3
32 kg x 10/10 x 12 sets
240 reps
16,800 lbs

Best this has felt ever

Hack squats
55 x 10
75 x 10 x 4 sets
kept it light on purpose and worked on depth and slow tension

Sandbag pushups horiz bar
30 lbs x 12, 13, 14, 15

getting stronger here too.

Side delts
3 sets of 10 with 20 lbs

these moving up too. A very important shoulder movement

ok right hip still a bit tight from after wednesay ruck. Just the TFL facilitated. It's been so long since I've really had to "work" on anything it feels weird to have to. A great thing. My body maintenance is actually maintenance for most part instead of crisis intervention :)

BW 163.2
BF 11.4
W 57.2

ruck up tomorrow

datsit.
neverquit