195 x 1 x 5 sets, 200 x 1 x 5 sets, 24 kg swing, band pushdowns

 This went great, after a few experiment

Started off with the 'load the bow' technique and felt right away this wasn't going to work. No 'trigger' to pull to launch  the bar. I went up to 175 for a single. so so. switched shoes to inov8 heel and still no go so switched back to adidas powerlift shoe and was great

then went to 195 and tried load the bow and meh, then went to latest technique
1) load glutes
2) drive the head to start press 

but then added
3) drive the bar BACK as I drive  the head and it was magic.

Load the gltues
drive the head
drive bar back

this felt fantastic. then, up to 200 for another five singles and these were even better

Best bar speed and line with 200 ever

Knee/ calf is feeling normal now and it seem the hamstring stretch  is keeping the fibula in place. Will see tomorrow after the ruck. think I will take the pack out for an hour and give it a real test

24 kg swings
5 x 8/8

green band pushdowns

3 x 20

BW 177.

BF 13.9