200 x 2 PR 205 x 2 PR,wt pushups, one arm laterals, rear laterals

 

This went great! way better than expected, especially since I was super light this morning, 173.8. Can't remember when I was under 174 but the technique held good even though I rushed the first 200 set

warmup went well up 

135 x 2
155 x 2
175 x 2
200 x 2 All Time PR  rushed this a bit as it was a bigger jump than usual and I never do doubles this heavy but it got done. 

then up to the  205 x 2 above then down to 200 again for a much better set.

really took my time on the setup and got solid before driving. I also drove from the hands first, then drove the hips. completely  different from what I've been doing. worked well so its:
1) lock in hips in front of the bar

2) lock knees

3) drive hands then hips     
MAKE SURE TO TOTALLY LOCK LEGS DEAD STOP BEFORE STARTING HANDS                

This 195 x 2 ties my old double PR but way more solid
then 4 singles with 185  for timing. very solid

wt pushups

bw  x 10
53 x 10 x 3

strong

Laterals 3 x8/8 with 20
rear delts 3 x 8 with 20

BW 173.8!!!
BF 13.7