48 kg One Arms swings 10x10 in 11 min,concentric pistol practice, parallel pushups, one arm laterals

This turned out interesting. On my own today and once I got started noticing I was going set to set pretty quickly. At set five I was only five min in so I decided to try to push things a little and get the rest of the five in  in five minutes making 100 in ten. twice the time of Sinister test but I haven't trained at all for it so I would be interesting

Didn't quite make it but close. 11 minutes and I didn't suffer too much at all, and, swing quality was solid throughout

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x  10 x 10 on the minute ( close ) in 11 minutes

Concentric pistol practice


these went great, and the first time trying them, actually got deeper in the squat as I shifted over. the balance point seems right, lets see if I can work up to holding the bottom position and then let go, then come up. that would be the progression
even if I have to let go, static hold , then re grab and stand

4 sets of 3/3

Parallel bar pushups
unweighted
12, 14, 16, 20

no way to add the sandbag

one arm laterals
3 x 10/10
rear delts
3 x 10

15 lbs

BW 171.4
BF 12.5 ( bath)
W 58.2

excellent day!