60 and 68 kg One Arm Swings 10 x 5/5, sandbag lunges, pullaparts

 This went very very  well, especially considering I didn't even finish the 48 kg workout last week. I was nervous too( as should be, but more than usual as my back has been unnaturally tight of late) but I focused on converting that to more concentration .

Grip was solid as could be too and I kept the load in my  legs and not my  back

One arm swings

16 kg x 5/5
20 kg x 4/4
24 kg x 4/3
28 kg x 4/3
32 kg x 4/4
36 kg x 4/4
40 kg x 3/3
44 kg x 3/3
48  kg x 3/3
60 kg x 5/5 x 7

then two sets of 5/5 with the 68 kg and one set of 3/3 ( no transfer) with the 68

I was getting a little nervous that I was pushing my luck with the third set with the 68 so decided to cut the reps and not transfer

It wasn't til I had to hike pass the 68 with my right arm that I realized I hadn't dont any with the right arm at all. It was ok but my right heels came up a bit
Damn happy  when this workout was over

Sandbag lunges
bw x 8
25 lbs x 5/5
           x 7/7
           x 8/8

these felt great! the right move for me now

Pullaparts
3 x 30

BW 172.8 !!
BF 13.5 ( bath but long interval to weigh in)
W 57.4  dehydrated