Blue skies put me in the mood to test myself on S&S with 36kg,  52% of my own bodyweight.

Swing x10*10 done in 15/15 format in 5min
rest 1min
TGU x1/1 *5 in 8min

body feels great, happy with PR.




swing @40kg x5, rope skip x50 *5 sets

CDL @115kg x3 *3 sets
This weekend I was showing one of the kids how to deadlift, and we ended up with 144kg on the trapbar. Then we set the straight bar to 100kg for conventional and sumo, and all went well. So I decided I should get back into the conventional pull, see how it goes.

Circuit *5 sets: Dands x15, Meels @2*7kg x10/10, Bethaks x30, Bridge, Ring pull ups x5


warm up: jump rope, TGU @20kg, sandbag shouldering @45kg, hollow, glute bridge @100kg x10, DL @100kg x3

3min/1min rest
LCPP @24kg x10,14,10
Sn @24kg x20,22,20
Jk @24kg x16,20,16

ZSQ singles @60,70,80,90kg

SQ @60kg + bands x10

swing @30kg x1min30 e.s

hindu push ups, pallof press, bridge

squats with bands