175, 185, 195 205 lb presses, 24 kg swings, floor pushups

 This went great. Nice combination of light medium and medium heavy  weights. Only did singles which seemed to really help. Even at lighter weights ( 175) the second rep is never as good as the first. and it's the setup that really is key so singles it was

Wanted to go a little heavy to test the techniques changes as well as take some weight as next monday will only be very light) 175 x 12 singles no matter what

I don't want to be even the littlest sore going into Wednesdays' heavy work and see if it makes a difference

Takeways:

1) during first part of setup get the ribs and chest under the bar, and tight BEFORE swinging the elbows under. this helps two ways; one, getting tighter under the bar and it's easy to get the elbows up and not lose the chest tightness this way.

trying to do both simultaneously makes it easy to lose the tension

2) should be #1 :REALLY squeeze rhomboids together TIGHT before getting under the bar TIGHT

3) on take off KEEP BAR AS HIGH ABOVE PINS RACK AS POSSIBLE; USE WHOLE BODY TO LOCK UP

4) Drive bar back AND THEN HIPS FORWARD RIGHT AWAY ON DRIVE. Hands and hips

5) Lock out at sticking point with MORE HIP DRIVE NOT ARM PUSH ( re remember!!) and keep X in focus

Press

175 x 1 x 4 sets

185 x 1 x 3 sets

195 x 1 x 2 sets

205 x 1 x 3 sets

This is the full technique, body mechanics and timing. Just do it with 225!

24 kg swings

5 x 8/8

Floor pushups
2 x 50

BW 174.4
BF 13.5