190 x 1 x 10, 20 kg swings 5 x 5/5, floor pushups, 20, 15, 15, laterals rear delts 3 x 8/8

 This went very well. Just 2-3 reps that weren't perfect  but most flew back as I wanted

Was going every 30 seconds or so I slowed down for last three sets as triceps were getting tired and I started to grind

Seemed very natural and instinctive technique. Pretty replicateable

175 x 1
180 x 1
190 x 1 x 10

173.0