44 kg One arm Swings 10 x 7/7, wt pushups, bw lunges, laterals

Still weird to do heavy swing days on Wednesday afternoons. It's more mental than anything. I've done it on Saturday ams for SO long it's weird to get up for it after work. it was number one focus of my training life for seemingly ever

But now that's the press and I have to get used to doing it on this day.

One Arm Swings
16 kg x 5x5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
44 kg x 7/7 x 10 sets
140 reps
13580 lbs

RPE  started at 8 then went to 7 at fifth set

Wt pushups
bw x 10
53 x 10 x 3
strong!

BW split squats
3 sets of 10/10 barefoot
meh

either I'll go to barefoot pistol or try the airborne lunge again

laterals
3 x 8/8 w 15s

BW 170.4
BF 14.4