40 kg One Arm swings 10 x 10/10, pistol practice, handstands, wt pushups. laterals

This was very strong. Best in maybe forever. Didn't sleep perfectly but was solid in lungs, legs and recovery between sets.   Very good bell speed, bell height, power and consistency on all 20 reps per set as well as all 10 sets. Couldn't be happier and the cold/cough seems to be finally done. That took a long ass time

Groove and stroke were spot on and overall power was solid. The 40 now really feels like the 32 used to almost all the time

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
40 kg x 10/10 x 10 sets
200 reps
17,600 lbs
8.8 tons moved
RPE 6.5

Pistol practice
3 sets of 3/3
REC FEMS were LIT up!! from the swing work! on the extended leg but almost cramping they were so worked. crazy

Handstand practice
3 sets  and they were strong. Nice to do them with no pre fatigue from pressing first
the groove is there and on the second set I missed the wall but held the rep for a good bit!



Laterals
3 x 6/6 with 20's
solid

BW 169
BF 11.8 ( after bath)
W 58.7

strong day!