48 kg One Arm Swings 10x10, Pistol practice, wt pushups, laterals

These went great. Strong and fast (only two of us) and grip held well after the first two sets ( and really SET my grip) but lungs and power were solid

16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
48 kg x 10x10 ( one arm per set)
100 reps
10.600 lbs
RPE 7.5

Pistol Practice
4 sets of 5/5
new self spotting technique. these are the closest to doing them free yet. Getting there



Wt pushups
bw  x 12
53 x 12 x 3

Strong! Parallel bar setting

Laterals
3 x 10/10 with 15s

BW 174 !!
BF 11.7
W 59!

wow