175 lb press x 3 x 10, 24 kg swings 5 x 8/8, wt pushups

 This went GREAT! the triples add up to 10-11 seconds of time under tension, just double the amount of time it takes for a true max effort single. Did them all paused too. Too hard on breathing with touch and go and this lets me work the start 3 x per set

The cues worked great and I actually tightened it up a bit and eliminated the extra "spot the X" after LOADING THE BOW. It just pushed the back too far 

Also worked great was the 'push the bar back into my face' cue off the start. in fact it really worked great

SO the cues are

1) wide foot set up

2) spot the x on the unracking

3) load the bow fully

4) drive the bar back to my face

these are sets 5 and 10

24 kg swings

5 x 8/8

wt pushups on V parallel bars

bw x 10
53 x 10 x 3

BW 177.2
BF 14.6

1 pm
BW 176.8
BF 11.4
W 59.4