52 and 68 kg One Arm Swings, double 24 kg front squat,wt pushups,rear delts

This was harder than expected. It was colder too, and I should have taken the winter hot bath passive warmup, especially for these weights. But I warmed up fast as I got into the big boys :)
Glad I did not go with the idea of doing all the sets with the 68 kg. First, I wouldn't have been warm enough and two, it would just be too heavy.
This worked well and was freakin' heavy enough

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
52 kg x 5/5 x5
68 kg x 5/5 x 5



Double 24 kg front squat, paused
2 24's x 3
          x 4
          x 5

this was enough after those swings, my abs were tired!

Wt Pushups
bw x 12
52 lb x 12 x 3

rear delt
3 sets of 10 with 20 lb

BW 170
BF 13.1
W 55.8

lets see how the ruck goes

datsit
dfq