175 x 3 dead stops x 4 sets, 185 x 2 deadstops x 4 sets, 24 kg swings 5 x 8/8, band pushdowns

 This went strongly despite being pretty  sore and pretty CNS fried. The techniques held, the cues worked and the bar moved correctly. Even in this fatigued state

The  Cues

1) elbows up high

2) push  up/ push  down

3) push to X

The only set I lost balance on was one I thought " lock knees" instead of push down and ended up back on my heels.

175 x 3 x 4

then 185 x 2 x 4

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Pretty surprise to see, from these angles, just how far off the pins the bar is starting from now. SO much  better than before. The "push up" cue is crucial. It really coils the shoulder arm spring.

 24 kg swings 5 x 5/5,6/6,7/7, 8/8 Man I always hate swinging as a second exercise. it's just such a rude change of direction from presses

band pushdowns purple medium, black mini 3 x 10 stepped up the resistance

BW 174.8
BF 14.1