24 kg one arm swings, 24kg double bell swings

Back to the start of the wave and this is the best this workout has ever felt. Pretty much reached the goal of doing more work than usual and feeling like I did nothing.The bell felt light, the speed of each rep faster than usual, same with recovery and power was great. This is just what I want this workout to be, fast, powerful and with power and endurance to spare.

One arm swings
16 kg x 5/5 x 3
20 kg x 5/5
24 kg x 10/10 x 10 sets
200 reps
10,600 lbs
fastest reps ever

Two kb swings
2 16's x 10
2 20's x 10
2 24's x 10 x 4 sets

easy peasy. best ever

Ring triceps extentions
4 sets of 15.
this might be a keeper. felt very good on the triceps and the shoulders didn't say a word. Continue to work the scar and the results seem very solid. big relief

2 hour ruck tomorrow. can't wait :)

datsit
neverquit.