Variety day today in the ROP and I decided to mix up the warm-up just a bit. Started with a set of 8 overhead squats with a broomstick. This was followed by approx. 20 metres of waiter walks, suitcase walks and heartbeat walks - all with the 16 kg. I then did 3 hips high Kalos Stenhos get-ups on each side.
For the main workout I did 2 x 5 deadlifts with 57.5kg and 52.5kg respectively. The first set was done with a reasonably long lifting tempo and felt pretty good. The backdown set was equally as smooth. All in all a nice workout.
Tonight's medium day of 5 ladders x 3 rungs (which was my previous heavy day) with 2 mins of swings. Thinking of going in two directions with the swings: a) either balls out swinging with the 16 kg or b) using the 24 kg. Not sure at this stage. Will see how we feel tonight.
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