This went way better than expected. This speed work has been kicking my ass for I don't know how long but I expected it to be stronger than it's been. Even when I dropped to the 20 kg it wasn't much better.
Until today.
Today felt like it used to feel. Strong. Mentally as well as physically. I dialed right in and didn't even look at the clock. At no point was it hard and I put max effort into each rep and set
Finally!
Bell speed and height was good and things fell into place
20 kg speed swings
15:15 x 10 rpa
15 min
300 reps
13,200 lbs
Military press
this was excellent as well. Weight felt light, bar path was perfect and it was easy
45 x 5
65 x 3
85 x 3
105 x 2
120 x 3 x 10 sets
I'm really excited about this lift now going forward
Walking lunges
4 laps of 40 steps
even this was easiest it has been in forever!
Rear laterals
3 sets of 15 with 20
same here! highest reps done yet
BW 170.2
BF 11.9
W 57.1
ruck up tomorow. lets see if it holds there too
datsit
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175 x 1 x 5, 185 x 1 x 5, bw squats 12 sets of 10, seated laterals 10,10, 8,8 with 12's
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