60 and 68 kg One Arm Swings, Split squats, pistol practice, laterals

 This went better than expected. Not bad at all considering the last couple months.Calf/knee is for all purposes healed and that is HUGE. No extra prep needed and it behaved well thank g-d

Re focusing my technique back to breaking at the knees first and using legs not hips is what is making the big difference.Some, but not all, the weight on ball of foot keeps my legs in the swing more and this is what I need to keep these big bells close in

Plus going back to aiming the bell to "7" o'clock on the backswing encourages more leg drive as well

Can't forget that again

One Arm Swings

16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 8 sets

then 68 kg x 5/5 no transfer ( next time do 3 sets of this and transfer)

Split squats
3 sets of 8/8  better than last week

these went great really focused on keep the back leg stiffer and using it to push my front leg deeper into the lunge
Then left leg pistol x  5 with old spot technique.Not as good as before but better than the hands at side technique

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

BW 174.2!!
BF 13.0 ( B)
W 57.4

gotta eat more!