195 x 5 x 1, 200 x 5 x 1, 24 kg swings, band pushdowns

 Rough day as Tuna is very  sick. Hard to concentrate and rushed through. Cold as hell too but ended up with a decent session, all things considered. The two big takeaways is that I can't stop gripping the toes to make sure I stay  on the X. Either  one and the bar rolls forward just a bit

But all good and the technique held and the timing of the touch and go is getting better each time I do it

It has to be quick, actually shallow on the dip part  and the rest of the body has to stay rigid ( hence the toe grip or my knees flex)

Was slow to warm  up so I took 185 x 1 x 2 sets

then 5 sets of 1 with 195

then 5 sets with 200 these were actually better and faster

then 24 kg swings for 5 x 8/8

band pushdowns for 3 x 20 these were excellent. all long head with the elbows slightly in front

BW 176.6
BF 14.1