48kg One Arm Swings 13 x 6/6, Bar hack squat pr,wt pushups , rear delts

This went very well today. All parts on deck and feeling rested strong and supple.The hardest part of this today was left hand  grip; wrist felt a little unstable but nothing bad. Just had to concentrate more, but all the rest of the components; balance, groove, position, timing rhythm, all felt "on"

I felt like a really had a bottom position to push off of. Been searching for that, in one form or another  for 30 years or so :)

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

48 kg x 6/6 x 13 sets

156 reps

16, 536 lbs

As solid as I've ever done them

Barbell hacks

95 x 8

115 x 8

135 x 8

145 x 8

150 x 5 PR

these were solid too and really challenged the grip after all those swings

Wt Pushups parallel bar

bw x 10

45 x 10 x 3

slow and strict, head and eyes up

rear delts

3 sets of 12 with 20's

BW 166.2

BF 12.5

W 56.4

see how the heat tolerance holds up tomorrow

datsit

dfq