185 x 1 x 10 sets, floor pushups 40, 35 , 25 seated laterals 4 x 10 12's

 Did the first five sets with a hip forward/spot the X technique but it was slow at lockout so went back to my recent technique for the last five sets. Definitely superior

Cues: Lock, X,Lock

170.8

New OTB boots and 2 and 3 mile prs!

 This went perfectly. Got the books last night, put them on and the fit like a glove. Stood in them from 5 am- 12 noon and they felt great

Then off to the race at  12:15 and 90 or so degrees and  I was fast from the start!

First mile in 15:28 and that included the slower walk up to the par

then second mile 15:11! I can really feel the propulsion from the pushoff

Two mile PR was 30.39 Old Pr was 31:25 I think

three miles in 44.63~ Old pr was 45.25

Both those old prs were from March and not in the heat. Pretty damn happy.  Now lets see how I feel tomorrow!

35 lb ruck

3.42 miles

15.08 ave pace ( pr= 15:05)

first 15.11
second 5.04

third 4.24

170.4

12.7

205 x 1,210 x X x 2, 200 x 1 x 3 ,parallete pushups 35, 30, 20, rev band curls 3 x 15

 All up to  210, then not enough speed off chest.

205 was solid though  so there's that

171.0

9.7 !

60.8 12 noon

35 lb ruck 5.2 miles

Hard  one. Slow start but decently strong finish. Legs were definitely heavy from the extra volume of swings and squats . But it's the right thing and shows me this  approach really does work the legs much harder

5.2 miles

1:21:49

15:42 ave pace

16:24

15:55

15:27

15:38

15:10

15:04

169.4

6 1/2 hours sleep. rested 

40 kg swings 10 x 6/6 ( 25 min)40 kg belt squats 4 x 10, Step downs left leg 3 x 8, band rear delts 4 x 15

 This  was strong but hard! Can't believe my conditioning for this has fallen off so far. I mean it shouldnt be hard to believe but given I could do multiple set of heavy fives with so little rest/sets I thought it would carry over  better but boy was I wrong!

Heartrate was about 140+ at the end of most sets and man  am I sore today ( sunday). Got lots of adapting to do

170.2

185 x 1 x 10 ,floor pushups 35,35,25,seated laterals 3 x 10

Super super solid.

the cues

Chest up
Lock in
Find the X

Had a hard time choosing which of the ten videos to put up as they all look the same!

The real key is getting totally locked in at the start and FINDING the X  as I press not just looking for it

 

171 at 12:30

35 lb ruck,

 3.5 miles

53:30 min

15:17 pace

15:34

15:12

15:14

14:47

two miles in 30:46 !

Perfect weather. Cool, overcast almost a drizzle and legs felt strong

Charlie Kirk got assassinated today as I started so all kinds of electronic distractions as the new came in 

What a tragedy

What a waste

What a Man though

Rest in Peace Charlie Kirk

Suunday 35 lb ruck

 Slow slow start, for about an hour! then my legs opened up a bit those those ten reps swing sets did the trick

35 lbs

9 laps

1:21

5.19 miles

15:37 ave pace/mile

16;10

15:49

15:10

15:04

169.8