32 kg One Arm swings de load 10 x 8/8 , pistol practice, side and bent laterals

 

This went well. I always think right before this workout that I should up the reps to 10 per arm to make it harder. And I'm always quickly reminded this is quite enough. With the lighter bell my  force output is actually higher because it's moving both faster and higher and we always take less rest too. So it's harder that way

But the load was solid technique was on, legs and lungs were fine and it was nice not to have to push  quite so hard

One arm swings

16 kg x 5/5 x 2
20 kg  x 5/5
24 kg x 4/4
32 kg x 8/8 x 10

Pistol practice
Same method as last week. worked great

side and rear laterals
3 x 8/8 with 15s

BW 177.2
BF 12.3
W 58.7