44 kg One arm swings 10 sets of 8/8, pistol practice, laterals

 

Solo practice today. All bodyparts still attached.

One arm swings
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 3/3
28 kg x 3/3
32 kg x 3/3
36 kg x 3/3
40 kg x 3/3 ( cold out an extra warmup
44 kg x 8/8 x 10 sets
160 reps
15,560 lbs
35 min

Tried to push the pace a bit even though I don't think it actually did. Each set took about 24 sec so that was about 3 min rest / sets which I what I thought we usually did with a three man rotation
No biggie either way I just thought I  was going faster than I did
legs and lungs held up pretty well although last sets bell height was suspect ,lol

Pistol practice
3 x 5/5
decent depth control and strength. my rec fems so need these

laterals/ rear delts
3 x 10/10 with 15s

BW 173.8 !! light
BF 13.5 Bath
W 57.5