20 kg speed swings 30 sets of 8, 111 lb standing press 10 x 3, walking lunges bw , laterals

Well this turned out VERY interesting! Swings went ok. back normal but elbow is subluxed and very painful from pushups of all things. I've had this before but it's a pain in the ass til the elbow sets right and the tricep is cramped all the time.

It's been a shitty month for my body but the first in many moons so I shouldn't complain

Also first day I've felt actually healthy in that month. Still have a cough but it's much better and finally moving in the right direction!

20 kg speed swings
30 sets of 8
240  reps
10,560 lbd
RPE 7

very strong. both in power and cardio. about time!

Press
45 x 5
65 x 3
85 x 3
11 x 3 x 10 sets

Ok this was different. faced the other way not looking in the mirror and the whole lift changed. facing the mirror the floor slants forward just a bit. I knew this but didn't think it made THAT
much different in the lift. I now think different. This was the EASIEST any press I've done has ever been!
Plus not using the mirror also keyed me into an inner cueing that seemed to work. We'll see monday when the weight's heavy but I have a feeling this is a game changer!


Walking lunges
3 sets of 40 body weight

decent

laterals
3 x 10/10 with 15
strong

BW 167.2
BF 12.5