40 kg One Arm swings 16 x 5/5, alternating lunges, laterals, rear delts

 

This went great. Slept well, and long, and my knee feels 98% normal.Definitely so much better than last week.

Not a perfect lockout after sitting but loosens up fast.
Vertigo 95% back to normal now too. Wow so much  shit so fast but that's always  how it seems to happen.

The important thing is things are going in the right direction and I feel pretty damn good. 

Back to the innov8 shoes here too

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
40 kg x 5/5 x 16 sets

160 reps
14,080 lbs
fast pace too just me and glenn. about 2 min rest/ sets max
Legs back and lungs fine

Alternating step lunges

3 x 8/8

no support these felt great.

laterals rear delts

3 x 10/10 each 15s

BW 175.2
BF 12.2 ( bath)
W 58.7