185 x 5 x 1, 190 x 5 x 1, 24 kg swings, band pushdowns

 Funky ass day all day but the workout turned out all right Better than all right, actually and got some serious technique work in

After I realized I still have to SPOT THE X  as I drive the last five sets were even better.

1) bar right under clavicle

2) elbows up

3) unrack grip toes

4) spot the X

5) touch and go the bar

6) keep eyes on the x

or , shortened

Elbow
Toes
X
Touch and Go
X

also, don't linger too long before touch and go. get  tight on the setup and GO

185 x 1 x 5 sets

190 x 1 x 5 sets

24 kg swings  5 x 8/8

Red band pushdowns ( shoulders did NOT want pushups)

2 x 20
1 x 5

BW 175.4
BF 14.5