205 x 1 x 10, 20 kg swings 5 x 8/8, light pushdowns 3 x 15

 This felt really solid alhough 3 reps or so were out in front as I pushed myself away from the bar instead of falling back then pushing

This seems to be a key point. Once I lock in I have to fall away from the bar ( at least mentally) before I push up. The issue is I also have to maintain hand and arm tension in the rack.

I was a bit 'flat' today from mondays work and it took 4 or so sets to loosen up and feel the groove

Warmups up to 195 went great. First set with 205 was ok but not explosive

Third and fifth sets were great. fourth  a little wonky

then 6 a bit slow, 7 and 8 were great

9 was slow but 10 was one of the best of all. Have to keep my elbows higher

CUES ARE;

HIPS IN FRONT

SPOT THE X

ELBOWS UP

UNRACK AND LOCK IN

FALL BACK AND HIP DRIVE

PUSH TO X

20 kg swings 5 x 8/8 fast!

light pushdowns 3 x 15

4 am 
BW 176.0
BF 14.1

12 noon
BW 176.8!
BF 10.9 !!! Lowest in forever
W 59.8 ( bath but still!)