Solid one today. Going back to swings as I just I can do more work more safely this way . A few more week of 20 kg then back to 24kg but only for 7's
20 kg one arm swings
15:15 8 RPA
14 min
224 reps
9856 lbs
RPE 7
Press
45x5
65x3
85x3
117x3x5
122x3x5
very strong lat flex and presstiming worked great
lunges
4 lapsof 40
strong
laterals
3 sets of 10/10 with15
BW 168.6
BF12.4
datsit
ruck tomorrow!
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175 x 1 x 8 180 x 1 x 2, 16 kg swing vo2 30 x 8, band pushdowns, rev curls
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