40 Kg One Arm Swings 20 x 5/5, 40 kg belt squats 3 x 12, pullaparts

 Really strong, good day today. Every rep of every  set felt fast, strong and powerful. Bell height was excellent as was bell speed and reversal

Never felt unsafe although I did have to work get the level of concentration I needed to feel safe. Body feeling decent too

One arm swings

16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 3/3
28 kg x 3/3
32 kg x 3/3
40 kg x 5/5 x 20

then 3 x 12 with 40 kg belt squat

pullaparts  3 x 30

BW 174.4
BF 14.0
W 57.2