32 kg One arm swings de load week, 10 x 8/8, pistols practice, laterals

  Really solid one today. Rib's almost 100% and knee is about the same. Energy and body felt good. Didn't really feel like I needed or wanted a back off day but that's probably the most important time to take one

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 8/8  x 10

total time = 26 min  about 2 min rest/sets just me and nick today

wasn't hard but wasnt easy either

Pistol practice
4 set of 5/5
the lower I went the better the knee felt. kneecap moving almost normal

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

BW 176
BF 12.5
W 58.5 ( bath)