60 and 68 kg One Arm swings, box pistols,wt pushups, laterals

This went great. Warmed up in the bath again and that's making a huge difference as the garage is pretty frozen and will be for quite awhile. All parts of the body were feeling as good as they have, all at the same time in perhaps, forever. SOOO nice

Warmups went well and power output on all the swings were good. Even the grip was good

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 7 ( 9240 lbs)
68 kg x 5/5 x 3 ( 4500 lbs)
totals = 13,740 lbs!


Box Pistols
4 sets of 5/5
 didn't have to use both arm support for right side! a first! leaned into it more and the balance was there. very good elasticity in the bottom position finally
this is really coming along . and the rec fem strength to hold the non working leg up too

Wt pushups
bw x 10
53 x 10 x 3

left shoulder a  bit stiff on first two sets, then released

laterals
3 sets of 10/10

BW 168.8
BF 12.1
W 57.7

post bath

probably won't ruck tomorrow. Air quality is still very bad :(