60 and 68 kg one arm swings, 2 kb front squat, laterals, rear delts

 Have to say I was nervous about this one; the last two outings with these bells have not been that strong. I was hoping that my lumbo pelvic rhythm technique would help but I was still nervous

Plus it was damn cold again this morning and that never helps with these. But things worked out well although the lumbo pelvic hinge did not

Warmups went fine but when I got to the 60 kg I struggled with balance a bit on the first two sets; leaning into the hinge with this bad boy was not going to work! Just too much mass and I was worried about my back too. But as soon as I sat back a bit it went really well and the rest of the sets were strong; no grip or back issues.

Height and power were decent too

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  4/4
44 kg x 4/4
48 kg x 3/3
60 kg x 5/5 x 7 sets
68 kg x 5/5 x 3 set( transfers on all three something I haven't done in many months)

Double kb front squats
3 x 5 with 20's
depth isn't great but in part because my knee is moving forward unlike the goblet squat where my shin can be vertical and I can sit back against the weight
Felt ok tho

side laterals  2 x 10 with 15s
                     1 x 8 with 20
rear delts  as above

BW 173.0 !!
BF  12.7
W 58.4