20 kg speed swings 34 x 8 rpa,speed press 105 x 10x 3, walking lunges, laterals

Getting the 'ba boom" back in my swing feels great. I was overusing my legs and under using the hips/ leg technique. Just got sloppy with my head mainly focused on my press not my swings. BUT it's back! and yes it's BACK, THEN DOWN to hit the stretch reflex.

it's subtle but what a difference! night and day. Back to jumping off the diving board!

20kg speed swings
34 sets of 8
272 reps
11,968 lbs
RPE 7.5

very solid until the last five sets, then it got hard. just tired from Monday

Speed press
105 x 3 x 10 sets

focused on getting my feet way in front of the bar on take off and it make all the difference.hips through right from the start. bar speed excellent

walking lunges
3 laps of 40 ft bw

time to start alternating sandbag again

laterals
3 x 10/10 with 15s

BW 169.6
BF 13.1