165 x 1 x 5, 175 x 1 x 5, 180 x 1 x 3, BW squats 8 x 15(120)

 Switched shoes to the lower heel Adidas

Fixed my left elbow twitch by NOT trying to keep the left elbow in but letting it stay out- this is HUGE as it took all the pressure I've been feeling on it off!

Had to take a generous one inch off the smooth grip

With the lower heel I  can walk feet out in front just a little more and set up under bar

173.3 !

12.8 at 4 am! 

 

205 x 1 x 5 !!, Floor pushups 3 x 23,single arm band pushdowns band rev curls

 This was decent! first time in forever to do this workout. and, while not perfect reps most were very solid and the last set was the best.

Trying to figure out exactly how far to place my feet in front of bar plus it seems I was tight in my hips as well which made the swing out go forward more than up. 185 was perfect

going to try my black adidas shoe on wednesday

173.3 right before workout

44 kg swings 23 x 5, 30 min, BW squats 10 x 12, pullaparts

 Tracy got the flu last night so todays schedule was all over the place but it got done!

172.5

35 lb ruck 2 miles in 30.5, 3 miles in 45.5!

 Hot one and fast one. Quads were super sore from the squats yesterday but it didn't seem to bother  my speed

35 lbs

3.52 miles

2 miles in 30.5!

3 miles in under 46!

ave pace 15:16

ave HR 129!

15:29
15:16
15:03
15:01!

172.2

165 X 1 X 3, 175 X 1 X 3, 185 X 1 X 4,BW squats 10 x 12, laterals 4 x 10 12 lbs

 Moved the bar up an inch again

Set my feet directly under the bar then moved them just slightly in front of the bar

kept hips in front on unracking

IT WORKED PERFECTLY

When I fall back I think it's been because I set the feet too far in front on the setup

If they're not in front enough I'm too vertical and the bar gets pushed forward

squats were way stronger and more accessible. the groove felt very natural and smooth

172.6 

195 x 1 x 2, 205 x 1 x 3, 195 x 1 floor pushups 4 x 20, rev bar curls

 Pretty  strong day. found out some important point too

Slightly wider grip is better to get elbows up

Slightly  narrower foot stance is better to get hips in front of bar

172.6

35lb ruck

 Strong one, legs not too sore or tired at all

35 lbs

9 laps

1:18:02

5.01 miles

15:31 ave pace

111 ave BPM

171.6

13.5

40 kg swings 25 x 5 28 min (pr), BWsquats 5 x 10, pullaparts

 Very strong day. This bell seems to be my 'goldilocks' weight- just right

Seriously good height and power

BW squats were good Very slow deep and precise. surprisingly harder than belt squats

170.6 !

13.5

Thursday Ruck

 Started out slow and soggy, ended up pretty fast

35 lb ruck

3.56 miles

54:38

3 miles in 46:25!

15:19 ave pace

15:48
15:19
15:12
14:24!!

171 BW