My first heavy ROP day

Back on track on ROP getting stronger and working my (loss of) conditioning it was time for the heavy day and thats Saturday =)

I am not going all out now in the beginning so i burn out, but doing it right and good.

Friday was rest day.

Saturday.
joint mobility drills
Indianclub work, started with tall kneeling on hand #1-2, then standing two hand #1-5
Brettzell
ROP presses 28kg 1-3*4
10minutes of 24kg Swings 10/10
And ended with Pistols 12kg 1/1*5 a lot of fails ;)

And today Sunday is rest day watching UFC lying on my Shakti mat ;)