44 kg One Arm Swings 5 x 8/8, 5 x 5/5, kickstand squats, box step ups, wt pushups, laterals

Back in the saddle! Yay! Slept well and body felt fine this am. Right glute, adductor tightness 90% resolved by Thurs ruck and normal ROM and activity. but still had a slight twinge on set 4 when I overcontracted glutes too much at top of swing ? weird. Strong but didn't want to push it, hence splitting the sets of 8s and 5s

One arm swings
16 kg x 5/5 x 2
20kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 3/3
40 kg x 3/3
44 kg x 8/8 x 5
          x 5/5 x 5
7760 lb
4850 lbs
12,610

these were strong

Kickstand squats
2 sets of 10/10

these are too easy now. Have to hold weight or just do the step ups



This went very well on my left side and for the first time, did a set on my right and was shocked how weak it was! I'm used to it being SO much stronger than the left I hadn't thought about it basically being too weak for itself!

I will use this exercise instead of kickstands at the start and finish with one set of kickstands for a burnout pump to failure for the last set

Parallel grip weighted pushups
bw x 10
53 lbs x 10 x 2
           x 8

prefer this grip now. gonna stay with this

Laterals
3 x 10/10 x 15s

BW 168.6
BF 12.1

rucks could be tough tomorrow1