60 and 68 kg One Arm Swings, Pistol practice, laterals

 I was a  bit worried about this workout. It was super cold (40 deg?) and I havent played with these big boys in the ice box for a year. Last weeks iffy right to left transfer got me focused. Do not want to tweak anything, that's for sure

But it went great. Hot bath  warmup was perfect and a good stretchout and besides a crick in the right side of my neck from sleeping wrong I felt solid

Warmups went well too and I had solid focus

One arm swings

16 kg x 5/5 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
40 kg x 4/4
44 kg x 3/3
48 kg x 3/3
60 kg x 5/5 x 7

68 kg x 5/5 x 3

Pistol practice
5/5
6/6
7/7
very fluid and strong . legs felt good and rec fem strength is back

laterals
3 x 10/10 15s

BW 176.2 ( low)!
BF 13.5 ( bath)
W 57.7