195 lb press x 1 x 5, 200 lb press x 1 x 5,24 k swings, band tri ext

 These went great and made one mistake which (re)taught me a valuable lesson.Knee is locking out very  well and it's about 92-95% all better.Felt good going in.

Spotted the X, locked the knees, waited, drove the head and made sure to KEEP the knees lockout throughout the entire press

I lost the 7th set with 200 forward as I lost the gaze on the X spot and the bar dropped forward. As soon as I fixed that man it flew!

SO

Spot the X

Lock the knee 

Wait

Drive the head as I press and keep the legs LOCKED

And my eyes on the X

then 200 for 5 sets of 1

everything else felt very solid

 24 kg swings

5 sets of 8/8 

all good

Green and red mini  and tri ext
3 sets of 20

BW 176.4
BF 13.9