32 kg One arm swings 14 x 6/6. pistol practice, laterals

 I was more than a little worried about popping the rib again today with swing work and whether I could keep myself from going too heavy  but all worked out. And I maintained common senses discipline and did not go over the 32 kg  which was fine. I care much more about a two plate press on Monday than I do another session with 48 kg bell which overloads the rib too early

And it was a solid session anyway, no problem whatsover. I could feel it a little bit, but I felt it the same going into the session and it never grew worse, and now, 5 hours later it feels actually better

Surprisingly I felt the left side more when doing right arm swings. That left side is definitely working to stabilize in the asymmetrically loaded swing. And only at the apex of the swing, not on the descent or the backswing which surprised me.

But all good

One arm swings

16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
28 kg x 5/5
32 kg x 5/5 x 3 sets 2100lbs
          x 6/6 x 11 sets 9240 lbs
14 sets 11,300 lbs work

Pistol practice
3 sets of 4/4 4/4 5/5 alternating, two arm self spot

was worried her too about intercostal activation holding on but zero problem

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

BW 175.6
BF 13.2 ( bath)