20 kg Speed swings 16 sets of 8 ,Press lockouts 225 x 1 x 4, walking lunges, laterals

Started off with speed swings, by myself as both guys are out of town. Was fine.

20 kg Speed swings
36 sets
8 rpa
228 reps
12,672 lbs
RPE 6.5
18 min on the clock

fast ( both bell speed and total time of rest) and powerful

Press lockout
 as above and
205 for double



95 x 3
135 x 3
155 x 2
185 x 2
205 x 2
225 x 1 x 4 sets

this was very interesting . the third set of singles I barely made it although the previous sets were pretty, well, not easy, but not hard. but heavy and I didn't want to risk anything because as we all know it's not until tomorrow that you know if you jacked yourself up or not

Next time I will try one pin lower I'm betting it will be TONS harder

Walking lunges
 4 laps of 40 steps
these felt great. legs and lungs good

Laterals
20 lbs 3 x 8/8

BW  172.8
BF13.7

1 pm
172.2
11.7
58,9

post bath