200 x 1 x 4, 190 x 1 x 6, 24 kg swings, floor pushups

 This went great. The initial idea was to push the hips forward at the same time arching back trying to maximize the bow tension. Didn't work. Didn't allow my hips to go forward enough

So I focused on just pushing the hips forward til I felt maximum stretch and my shoulders went naturally back to counter balance the hips

Bingo!

Then HAVE to keep the eye of the X. Which I've had to 'relearn' for the one thousandth time but hey, as long as it takes

1) Unrack

2) Push the hips forward

3) Stay on the X

4) Hips again at sticking point while staying on the X

SO

Unrack
Hips
X
Hips
X

200 x 1 x 4

24 kg swings  5 x 8/8  strong!

Floor pushups  1 x 50
                1 x 40

BW 174.0
BF 12.8