Saturday, January 17, 2026

44 kg swings 20 x 5 ( 30 min), 44 kg belt squats 4x8, pullaparts 3 x 30

 This went SO much better than it could have. Lower back (l3-L5 and sacrum) was "unstable" all day yesterday from Wed snatches etc and the mid back press tweak. Plus sleeps been OK but LOTS of wakeup and anxiety about the back 

I hoped that "pushing reset" by  going back to known safe swing pattern would help and it did.

Plus, plenty of ab and piriformis release.

On swings used a  start with a hinge and  lockout through the legs ( waterski) at top and it was solid

No more fucking around



168.4
12.2
59.1
at

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5 sec rack holds 175 x 3 sets, 25lb arm casts 3 x 5/5, floor pushups 30,30, 35, 15 lbrear delts 5 x 15,lunges 4 x 10/10

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