48 kg One arm Swings 10 sets of 6/6,pistols, laterals

 

This went very well. Strong across the board and legs and lungs and grip all held up well. Had one right to left transfer where I must have caught it with slightly bent arm and felt some tightness in the biceps after but then my elbow adjusted and all was well

But it was a good reminder not to take this bell lightly. It is A BEAST

One arm swings
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
36 kg x 4/4
40 kg x 4/4
48 kg x 6/6 x 10
160 reps
15,960 lbs

Pistol practice
3 x 5/5,6/6 7/7

these are feeling stronger, first time adding reps

Laterals/rear delts

3 x 10/10 with 15s

BW 175.4
BF 13.5 ( bath)
BF 57.5