20 kg speed swings 36 sets,105 press 10 x 3, walking lunges, laterals

This went great. really worked from a dead pause since Monday''s practice has turned into a touch and go for some reason. Plus time to hold all the reps at the top and not worry about going heavy on this day
Felt great. Really focused on all the aspects of the lift from the unracking to the overhead

20 kg speed swings
36 sets
288 reps x 8 rpa
12,672 lb
RPE 7.5

this was very solid. breath control good groove good speed, power and bell height

Walking lunges
3.5 laps x 40 steps

slow and deliberate. Mobility felt good and loose

laterals
3 x 10/10 with 15's

BW 171.2!!
BF 12.9