Punisher Workout 40 kg One Arm Swings 20 x 5/5, 40 kg belt squats, pullapart

 

This went really  well. And, really fast. Just Nick and I and it turned into on the minute training, basically. It wasn't warm out at 7 am but I was sweating. and breathing heavy. But the bell height and speed was much better than I thought it was

Really happy with this performance

One  Arm swings

16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 3/3
28  kg x 3/3
32 kg x 3/3
40 kg x 5/5 x 20  

Really did not lose any power or speed even on the last set, even with those short  rests!
I might  actually be getting in shap

Belt  squats
32 x 8
40 x 8 x  2

these felt much better. I let myself lean more than last time and depth was better. This is the move for  now. Need to get the legs stronger in absolute sense

pullaparts  3 x 30

BW 174.8
BF 14.2