Press Speed day 185 lbs x 1 x 12,22 kg speed swings 10x10, laterals, lunges

This was a huge workout. Everything worked as perfectly as I hoped for! The groove was correct, the execution was spot on and the bar speed was great! These are the best presses I have ever done!
 I ACTUALLY KNEW WHERE I WAS UNDER THE BAR AND WHAT I WAS TRYING TO DO!

For the first  time, lol! only took me six years, not bad.
I worked at it on my squat for 13 years and didn't figure it out til after I was finished so this is way ahead of schedule!

The techniques worked great and 185 ain't light! Plus it finally moved fast.

Set 12


Press
65, 85 105 x 3
135 x 2
155 x 1
175 x 1
185 x 1 x 12

Very quick between sets. I go, you go with Nick. fast pace

22 kg speed swings
10 sets of 10 per arm
100 reps
4840 lbs work

these felt great. going to cycle 20, 22 and 24 kg for these. Quick and dirty :)

laterals
3x 6/6 with 20's

Bodyweight lunges
3 x 10/10

BW 173.4
BF 14.5