44 kg One Arm swings 10 x 8/8 pistol practice laterals

 

Strong one today, especially considering how hard last weeks work was. We were going about every two minutes for the first five sets then shifted to 3 min for the last but far easier than last time

One thing  that's for certain, having good training partners always makes the work easier. Also when the bells lighter you accelerate harder creating, at times, a lot more force. the 40 kg is in that sweet spot where it's just light and heavy enough to really let me kick my  own ass for 200 reps. 

Today even though heavier is always easier

Still plenty hard but not a puker like last time
last months set

Hard to believe just 4 reps per set can make that big a difference; just under 7 seconds more work. But, HARD work

One arm swings
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
44 kg x 8/8 x 10 sets

160 reps

Pistols

set one, two down one up twice x 3 rounds 6 reps per leg

set two up and down for two reps each leg 3 times 6 reps per leg

set three 5 continuous reps each side

Left leg good right knee tight from patella no problem though

laterals

3 x 10/10 with 15s

BW 176
BF 13.5 ( bath)