Today I got my chin over the bar for the first time in an assisted one arm chin. I've been working these for a while, albeit not as dilligently as I should. I do my assisted OAC's by pushing my free hand against the side of the power rack and pulling myself up. So I don't really do any work with my free hand, it's primarily stability.
I also did some barbell pressing work and managed to ferret out what was giving me trouble before. I'll most likely add some of these to my low volume pressing day.
These also helped really drive home the concept of creating a wedge of myself between the ground and the implement.
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