This went really, really well. Better than I even hoped. I did 3 dead stop singles for each rep at each set and the end result is I got to do 21 single start reps and I could feel the technique sinking in with each set'
The bottom line is this
Spot the X
Hip drive into hands into spot the X again
I wasn't quite sure if it was hips then hands or vice versa but Glenn said hips first and he was right. If I go hands first the bar goes forward and my hips may or may not get into the mix
But when I drive hips then hands I have to make sure to LOCK THE KNEES or they bend and the bar goes forward too.
So, hips in front, elbows up, unrack and spot the X, lock the knees and drive the hips almost immediately ,the hands towards the X again. Easy peasy
sets 6 and 7 of 7 total sets
24 kg swings 5 sets of 8/8
practicing knee lock and hold
3 sets of 50 VERY STRONG
BW 174 FINALLY!
A very good day!