I focused on strength today with 3 major exercises doing 5 sets of each. At the end I finished with some swings with the 48kg bell.
My training looked like this:
Long Cycle C & P - 20kg bells - 5 sets of 5 - 25 reps
Chin Ups - 16kg bell - 5 sets of 5 - 25 reps
Dips - 16kg bell - 5 sets of 5 - 25 reps
I finished with:
Two Handed Swings - 48kg bell - 5 sets of 10 - 50 reps