48kg One Arm Swings 10 x 5, hack squats, sandbag pushups, rear delts

Decide to stay with the 48 kg but only go for five rep sets. Cut the volume and keep the strength up.Very happy with the workout, the grip was strong, the groove felt great, the height was the best ever and the power very high. Barely broke a sweat. Just what I wanted from this. Stimulating but not intimidating at all. Left feeling fresh

One arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5
36 kg x 5/5
40 kg x 5/5
44 kg x 5/5
48 kg x 5 x 10 sets
50 reps
5300 lbs

Hack squat
65 x 8
85 x 8
105 x 8
135 x 8
155 x 6 PR!

very strong. lots left

Sandbag pushups
bw x 12
32 lbs x 12 x 3

Rear delts
3 sets of 10 with 20's

BW 166
BF 11.2
W 57.6

Shortened ruck tomorrow. 8 or 9 laps instead of 12 with 45 lbs instead of 50

Here we go!

datsit
DFQ