December 18, 2023: SW

Rings - usual but 2 FL. Very slow and controlled lowering into the bottommost position, focus on elbow lockout. WM: lf, bw x 2, shoe x 2, 6 kg x 3, 6 kg x 2 long break SW: 36 kg x 1h x lf 10 sets of 5 OTM 2 sets of 6 OTM - total 62 swings tried to be more explosive avg = 125, max = 139