24 kg speed swings 12 min, walking lunges, parallel pushups,side laterals

Back to speed swing work today and man it is SO different than snatch vo2! That damn bell is way heavy compared to the 16! But the groove seems much more suited to my heavy day and this will improve that, and that has shown to work. I can keep doing snatches,slower and controlled on saturdays too

24 kg speed swings
15:15
12 min
240 reps
12,720 lbs work ( and the work load is way higher, too)

hard but not that bad. Can definitely feel that it's much harder "work" than the lighter snatches; more strength than speed oriented.

walking lunges
4 laps of 40 ft

getting used to 4 sets

parallel pushups
2 sets of 30
1 set of 25

big pump again

side raises
3 sets of 12 with 15s

BW 166.4
BF 12
W 56.8

short ruck tomorrow

datsit
DFQ