40 kg One arm swings 10x10/10, box step ups, wt pushups, laterals

From the heaviest weight to the heaviest volume, just a week apart. this workout is always hard but it's getting easier. Today was not bad at all. Great sleep the night before always helps tons

One arm swing
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
40 kg x 10/10 x 10

RPE 7.5

not that bad and power was solid

Box Step ups
4 sets of 7/7

really worked on feed forward tension and hyper irradiation on the negative and it really helped! more than I expected. Flexed opposite fist, abs and Rec fem
much improvement

Wt pushups parallel bars
53 x 3 sets of 10

left bicep tendon was not set well. strong but not fluid

laterals
3 sets of 8/8 with 20s

decent

BW 169.4
BF 12.1

datsit