60 and 68 kg One Arm Swings, 40 kg Goblet squats,crawls, lateral combo

This went very well. I felt surprisingly strong today. Even my grip didn't give me much grief on either of the heavy bells and the height and transfer with the 60 kb were solid. Only the second workout ever with it but my instincts were right about this bell. It's the right size for my real overload day. Don't really need to do the 68 but I don't want to lose touch with it.
Still not ready to transfer, especially after 7 sets with the 60 but the three sets I did with it were solid

Got to remember to breathe more though, I almost passed out on the start of the second hand on the second set! Some serious freakin tension there!




One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 3/3
48 kg x 3/3
60 kg x 5/5 x 7 sets 70 reps = 9240 lbs
68 kg x 5/5 x 3 sets  30 reps = 4500 lbs
13,740 lbs tonnage

RPE 7

Goblet squat
24 kg x 5
32 kg x 5
40 kg x 5 x 2

as usual holding these is the biggest overload


crawls
3 laps of 75 ft
really prefer doing these on this day as opposed to Wednesday

combo laterals
3 x 8/8 with 20

BW 171 !~ shit
BF 12.4

not bad but was 170.4 yesterday and was hoping to go in the other direction

ack

eat less