44kg One arm Swings 10 x 8/8, 35 lb Cb Arm casts, hacks, sandbag pushups, rear laterals

 Really, really good training today. The bell felt light, the body put together and the power and endurance were there, too. Fast rest between sets, even with four of us going. Nice to be in shape; all the run up training is kicking in.

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 4/4
36 kg x 4/4
44 kg x 8/8 x 10 sets
160 reps
15, 520 lbs

 Transfers in both directions were fine, should stayed in place. All go

Clubbell arm casts
 25 lb x 8/8
35 x 8/8 x 2

learned from last week and did the 25 lb set first. good thing. these were heavy today

Hacks
65 x 8
95 x 8
115 x 8
135 x 8

hard as well! but good

Sandbag pushups
bw x 12
32 lb x 12 x 3

 used thumb on grip felt ok

Rear laterals
3 sets of 12 with 20s

solid as usual

BW 166.8
BF 10.8
W 58.3

at least it' starting to move in the right direction!

Long ruck tomorrow see how the legs feel. Pretty good right now

datsit
DFQ