48 kg One Arm swings, 12 x 5/5, 48 belt squat 3 x 8, pullaparts

 Another strong one!  Came up with the perfect cues for this too, finally

BEND THE KNEE

LOCK THE KNEE

So simple but that's the point. If I don't bend the knee enough I tend to rush the backswing and it's harder to hold the standing plank

This worked great. Height on the swings were all uniform, more or less standard chest  height. It took a few sets to warmup but then all was good

Strongly locking the knees out and HOLDING THEM LOCKED is the key to max float and height

then 48 for 3 x 8 very strong

then 3 x 30 pullaparts

BW 175.4
BF 13.5 bath
W 57.4

ready to ruck tomorrow .Missed the last two thursdays. one to accountant and one to rain