24 kg Speed swings 10 min, sandbag walking lunges, parallel bar pushups, side delts

This was strong today. was able to go all out each rep for each set. Still following the bell and focusing on keeping bell speed up and smooth throughout the entire arc. Much better. Much more fluid
Smooth is fast.
Speed per 15 sec sets was back to regular too ( 14 sec floor to floor)

24 kg speed swings
15:15 x 10
10 min
200 rep
10,600 lbs

really stayed focused on saturdays beast swings, want them to feel the same

Sandbag lunges
4 laps of 20 steps

all over the place. very unstable for some reason
think I need to do an unweighted set first (like saturdays' pushups) to get the groove

parallel pushups
2 sets of 25
1 set of 20

everything solid. big triceps pump

side delts
3 sets of 15 with 15
solid


ruck up tomorrow should be interested,weather is cooling

BW 163, 4 !
BF 11.7
W 56.7


datsit
neverquit