40 kg One Arm Swings 10 x 10/10,Hack squats, wt pushups, combo laterals

Back to the old routine. Felt good. And familiar. It's just the right amount of warmup to hit heavy ballistics. Grinds, I realized really quickly, are not the same first thing in the AM as ballistics. Much much longer to warmup for me

Lesson learned.

Still it was hard today. It always amazes me just how fast the top conditioning comes off with even the slightest back off in load and intensity IF IT'S NOT NECESSARY. I.e, overtrained

It comes back quickly but you suffer much more for a few weeks
Like today lol

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
40 kg x 10/10 x 10
200 reps
17,600 lbs
RPE 8  ( not too too bad but hard to maintain the power output

Barbell Hacks
65 x 8
95 x 7
115 x 7
135 x  5

legs are tight already !

Wt Pushups
bw x 10
53 x 8 x 3 sets

strong. missed these

combo laterals
15 x 8/8
20 x 8/8 x 2 sets

liking these more and more

BW 169.6
BF 10.9
W 57.7  !!

best numbers in forever

long ruck tomorrow

datsit