44 kg One Arm Swing 10 x 8/8 pistol practice, laterals

 Back to my normal groove and it was solid. That other technique definitely was more powerful both muscularly and energetically but too wild to be useful for the long term. But definitely more power

One arm swings

16 kg x 5/5
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
44 kg x 8/8 x 10
160 reps
15, 520 lbs

went fast for the first five sets, just 1.5 min rest between all three of us. Too fast so slowed it back down to 3 min rest. Much better

Pistol practice
3 sets of 
double leg down, one leg concentric followed but a full rep then switch legs 4/4 total

these felt great

Laterals/rear delts
3 x 10/10
15 lbs
BW 175.6
BF 13.2
W 57.9