Back off day and I sure needed it. the bell didn't feel heavy but my legs did. 30 sets was hard just as I was tired. But I backed off mentally and just checked the box. Did the work
20 kg speed swings
30 sets of 8
240 reps
10.560 lbs
RPE 9
each rep did have decent height and power though, and my groove felt very solid. I pretty much went auto pilot
Press
105 x 3 x 10 sets
Really focused on hip set up and unracking
fast and strong
walking lunges
3 laps of 40 steps
dead legs,
enough
laterals
3 sets of 8/8
done
BW 171.4
BF 13.9
rest and eat
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155 x 1 x 5 160 x 1 x 7, 18 kg swings 6 x 8/8,band pushdowns 5 x 18
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