60 kg One arm swings 10 x 5/5, BW split squats,laterals, rear delts

 This went pretty well, all things considered. Right leg felt great but I can see from the video  the lockout wasn't that great. I'm just happy I didn't hurt anything. On the 36 kg bell warmup I felt a weird twinge in my right hip flexor but that went away immediately and didn't seem to affect anything after.  Another little twinge under the right knee cap on one rep with the 48 but that was ok too.

Weird

But the sets and reps with the 60 felt generally  good and height and power was decent too. Just nervous the whole time but now it's given me some confidence. If tomorrow morning is ok.

Oh, and the ruck, too

One arm swings

16-  48 kg warmups 4x4

60 kg one arm swings

10 sets of 5/5

BW split squats
3 sets of 10/10

laterals  3 x10

bent laterals 3 x 10 with 15s

BW 174.8
BF 12.2 ( bath)
W 58.5