44 kg swings:10 x 5/5 18 min, 44 kg belt squat 4 x 10, press 120 x 1 x 8, rev grp pullaparts 3 x 30

 This was strong. The transfers are definitely a bigger challenge than they've ever been. But,  doable

Pretty decent height and power. still feel the speed swings are helping

Went fast too. Not easy

Squats opened up quickly 

Presses were great, narrowed my stance, spotted the X on unracking, did a definite knee bend and drive

Very good for both timing and technique work

169.8

11.2

59.2

150.8 LBM

3 mile 35 lb ruck pr

 3.01 miles

44.24 !

5.01 Ave Pace!

finished up with

3.57 miles

53:56

15.07 ave pace~~

macV2s regular day just legs did what I asked them to and  lungs were fine

splits

1) 15.28

2) 14.58

3) 14.38

4) 15.22 ( cool down)

170.4! back on track

"Push Press' 1.0 :185 x 1 x 11, 16 kg swing vo2 22 x 8, laterals rear delts 3 x 10 12's

 Decided to give into the mistake and actually TRY  to use my legs a  bit at the start.I've spent SO much energy trying NOT to I wonder what letting go of that  might create?

Today was a very good first start though

Still have to locking knees after unracking though AND Spot the  X. But a quick twitch/flex of the legs should help a ton:

Create starting speed

Take pressure off the front delt at the bottom/start

Work my quads

Make it a more total body feat of strength lift:  My standing push incline press lol

THIS is the BALLISTIC LIFT AND START I've been looking for I think. A slightly closer stance will help too

185 x 1 x 11

170.1 at 4 am

171.2 at 12:30

gotta keep it at now lower

185 x 1 x 2, 195 x 1 x 2, 205 x 1, 210 x miss, 190 x 1 x 2, 195 x 1 , 195 x miss, 195 x miss

 Not happy. shoulders  just tight and kinda achy from roughhousing the gabe dog yesterday. rush the lifts of course and could not fine the line or the timing 

168.8 again. got to fix this

35 lb ruck 5.01 mile

Strange day.Legs felt great but not as fast as I thought

5.01 miles

1:18;20

15:37 ave pace

splits

16.19

15.44

15.31

15.09

15.19

168.8 !! yikes

walk got slowed down when I thought I saw a homeless guy walking around with a gun in his hand!

took the long way home and called police. they didnt find him but it definitely changed everything on that last mile 

40 kg swings 10 x 5/5 22 min, 40 kg belt squat 4 x 10, press 5 x 1 115 lbs, rev grip pullaparts 3 x 20

 terrible sleep last night (dogs) but still was solid. as much as I don't want to admit it the light fast swings are definitely making a difference

As Louie always said, if just go heavy you get slow and loose coordination

Plus doing 5/5 is making a difference too

very happy with bell height and power

169.0

11.7!
58.7

"One Cue" 180 x 1 x 5, 185 x 1x 5, 190 x 1 x 2 swing v02 15:15 22 x 8, floor pushups 3 x 20, rev pullapart

 Have to say it was a good day

Only used One Cue: "take it off with the chest" and everything else just fell into place

swings were much better. I go you go style with nick. no clock made sure to use my heavy  bell form too

170.2