205 lb press x 1 x 5, 24 kg swings, green band triceps ext

 This went great. About as solid as I've even done them and held technique pretty much perfectly except for the second set. but I learned something valuable from that one mistake too ( I don't need to drive the hips first after the lat flex, just pause and push.) Crucial piece of the puzzle

Press  

65 , 85  105 x 2
135 x 2
155 x 2
175 x 1
195 x 1 fast! up to now the technique was solid!

Spot  X
lock knees
flex lats and glutes
Come to dead stop ( still have to decide optimum time, but it's longer than today by a fraction)
Drive

205  set 1-5

200 lb press x 1 2 down sets

except for set two couldn't be happier
Just noticed didn't push bar back enough on set 4. drive to face!

24 kg swings
5 x 8/8  strong

green band extensions

3 x 20  liking these high reps really hitting the long head and shoulders feel fine

BW 175.8  Light!
BF 13.4  low!