20 kg speed swings 38 x 8,115 lb press practice, walking lunges laterals

A bit tired today but still strong. Weather is warming up so no bath and I think that didn't help me get started as well. Too hot to bathe but it definitely helps stretch me out before hand. It took me a dozen sets or so to really get my groove

20 kg speed swings
38 sets
304 reps
13,376 lbs
RPE 8.5

Press practice, pauses and holds
115 x 10 sets of 3
this was very helpful. didn't get my hips into it as much as desired. just tight from the swings and took awhile to fall into the timing

walking lunges
3 laps of 40 steps
slow and deep.

getting better again

laterals
3 x 10/10 with 15's
 if I lean into a bit at start it really takes the pressure off my biceps tendons and get lateral delts much better. I knew this but forgot it

BW 171.4
BF 13.4

1 pm
BW 170.4
BF 13.4