175 lb x 2 x 3,185 x 2 x 2 ,190 x 2 x 3, 195 x 2 x 1, 24 kg speed swings, Wt pushups

 This went well although my left arm was a  little jacked up from the clubbells I'm afraid. Started in my wrist, the woke up with a seriously tight left forearm flexor digitorum and it worked it's way up to my bicep tendon

Of course the two plus hours of knife sharpening I did yesterday probably didn't help but I probably will go back to pushups or try another tricep exercise next week. If I do pushups I will keep it after no more than 50 rep sets and focus more on ROM and control. Well see

Defintely sore though and it took some time to warmup

But when I did after 185 it went great and I realized I have to left my elbows up as I unrack the weight, not after. Another big one.
It has to go first then load the bow. Then everything fell into place

Press

65 85 105 x 3
135 x 2
155 x 2
175 x 2 x 3
185 x 2 x 2
190 x 2 x 2
195 x 2  x1 ( PR double)

This makes the setup even easier and with less moving parts. 

24 kg speed swings

5 x 8/8

Used the same 'follow the bell on descent' that I did on Saturday and man it worked great. Definitely activated my natural lumbar pelvic rhythm and bell speed was excellent

Wt pushups on v angle parallettes
BW x 10
53 lb x 10 x 3

strong!

BW 177.4
BF 13.7