24 kg Windmill x 5+5
24 kg Goblet Squat x 5
40 kg Military Press x 2 right and 1 left x 5 sets
Pistol Practice (10# counterweight) 3 reps per leg (various styles) x 4 sets
40 kg Bent Press x 3 + 3
40 kg One Arm Swing x 5+5 x 5 sets
1# Club Swinging
Instead of fighting the left arm I just went with it and did a set of 10 with the 24kg to add a little volume to the left side.
Pistol practice felt good - i am going to be working both ends (bodyweight and weighted).
Clubs felt great - lots of reps.
Article on Dragondoor.com about Refining Hardstyle...
Pavel's newsletter had some other great articles about this subject.