32 kg one arm swing de load week, pistol lunges, laterals

 

Solid practice today, Felt like doing a bit more work to get ready for the swing power instructional dvd I'm going to film soon so I bumped the reps from 8 to 10 per side. No problem, hard as usual but a good thing, Next week however, with the 40kg doing this will suck of course

One arm swings

16 kg x 5/5 x 2
20 kg x 5//5
24 kg x 4/4
32 kg x 10/10 x 10
200 reps
14,000 lbs work

Pistol/lunge practice
3 rounds of this

just doing the pistol on the left side is working out very well. still need more left leg quad development

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

BW 176.2
BF 13.5