48 kg One Arm Swing 10 x 6/6, pistol practice, laterals

 

This was a good one. Set my focus on getting more height and hang time with this weight and it worked out  very well. Best heavy session since I tweaked my rib 5 weeks ago.
Weight didn't feel heavy and concentration and teshnik were good

We ended up going at a fast pace; by accident, a 2.5 min total trip for each of the three of us. Not bad at all, it wasn't easy but it didn't impede power, either

One arm swing

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
48 kg x 6/6 x 10 ( video is fifth set

Concentric only pistol practice

this was very solid and the best since my right knee was wonky a month ago, too. Perhaps some of the best reps I've done. I like this approach, especially the concentric only but I just realized I can't do it all the time as I need to keep developing my eccentric strength too

So, every other week this technique.Next week can be the same start but then regular reps

Laterals,rear delts

3 x10/10 with 15s

BW 175.8
BF 13.
W 58.