Sunday, November 17, 2019

Sunday Ruck

A wee bit too much wine last night but the ruck walked it off :)

Decent time pace and feel. All systems were go after some strong coffee and an aspirin

48 lb Ruck
12 laps
2:00 even
RPE 8

1 squat stretch

BW 172.4
BF 141.1


210 Press x 1 x 3 sets PR!, Pistol practice, Floor pushups



Got them all! three sets of 210 all in a row, too! Not the prettiest but they got done. AND I got the first attempt with 210 despite losing my balance with 195 ( backwards!) on the first attempt.
Wasn't seeming to get my hips under the bar on the take out.
Glutes and hips were not ideally locked in still which made the reps harder but that will take more practice

Plus trying to get my feet "torqued" on the set up didn't work either, as I rock into the lift. Oh well, good idea but no go

This is the first rep with 210


Press
65,85, 105 x 3
135 x 2
155 x 1 x 2
175 x 1 x 2
195 x 1 ( missed first attempt on balance)
205 x 1 strong!
210 x 1  x 3
210 x X ( probably shouldn't have taken it. heart wasn't into it for that level of effort)

Pistol practice
4 sets of 5/5 with one finger assist. strongest yet

Floor pushups
2 x 56
1 x 40


BW 172.6
BF 12.1
W 58.6

Friday, November 15, 2019

Thursday ruck

Really good one. Just five laps but the weather was cool and crisp, my legs loose and my lungs open. Plus, I wasn't hungry lol

48 lb ruck
5 laps
50 min
RPE 7

BW 173.6
BF 14.4


Wednesday, November 13, 2019

Flat Foot Press, 135-175 ladder first day, 24 kg snatches, pistols, laterals



This went great. As well or better than I hoped.  Felt very stable under the bell with only ONE rep shifting forward at all ( rep four in the 165 lb set) due to fatigue. Stiff and sore coming in but this is as strong as I've been position wise. I was thinking of getting Cons but will wait til after Saturday to decide. I think the flatter the better actually

DAMN! Forgot to use hip torque foot technique. Note to self, don't forget this!I think that will really lock in the hips
But this was solid, compare it to last weeks 175 x 5. Much more shifting forward last time and even a tougher last rep



 Also, the one inch lower foot puts the bar one inch higher on my neck for the start; which seems to help too.

Press
65, 85 105 x 3
135 x 5
145 x 5
155 x 5
165 x 5
175 x 5
!



Kb snatch
16 kg x 5/5
24 kg x 5/5 x 5
strong . wore Legacy oly shoe worked great

Pistols
3/3 x 3 sets

need to do this for another leg day. keep this the light day

Laterals
3 x 6/6 with 20s

delts fried already

BW 173.4
BF 14.1

Monday, November 11, 2019

44 kg One arm swings 10x7/7. press practice ( flat foot/wide stance) wt pushups laterals



 This was the best heavy swing day since we switched from saturday ams. I think the switch from Wednesday to Monday's made the difference. I never felt safe on Wednesday, always super tired and trying not to get hurt more than swing powerfully.

Hope this sticks but today was a good one

One Arm swing
16 kg x 5/5
20 kg x 5/5
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
44 kg x 7/7 x 10 sets
140 reps
13,580 lbs
RPE 7.5

Press practice
( barefoot, wider stance)
95 x 3
115 x 2
135 x 1
155 x 1
165 x 1
170 x 1


this felt really good! surprisingly good and it kept me back on the heels much easier. even when I hit the 170 sticking point I didn't feel pulled forward at all and was able to keep my line.

We'll see Wednesday and then Saturday.
I'll wear vibrams Wed but I think Converse might actually work great here. Something new to buy ,lol!

Wt pushups
bw x 8
53 x 10 x 3

laterals
3 x 8/8 with 15s

BW 173.4
BF 13.9

Sunday, November 10, 2019

Full ruck

another good one, full twelve laps in 1:55 min. No squat stretches and I think not stopping each lap to squat stretch is actually helping my overall endurance. Mainly it seems I hit stride more easily and faster and it's easier to maintain it. Good stuff plus my hips seem better for sure

As Louie would say "everything works but nothing works forever"

48 lb Ruck
12 laps
1:55
RPE 8

BW 172.4
BF 14.2

Also going to play with a lower heel and a wider stance in the press and see if that helps my forward shifting problem

tomorrow : 44 kg swings of 10 x 7/7

Oh, and Happy Birthday Marine Corps!


Saturday, November 09, 2019

210 x 1 + 2 misses, 205 x 1 x 3,Pistol practice, floor pushups PR 3x55!



Strange workout. Went in feeling very good. No body issues, good sleep and feeling good overall.Used the new warmup and it worked great! Definitely the way to go  and I even made 210 on the first attempt( AFTER losing my balance BACKWARD- which I've never done) in a really good position then shit the bed on the next two attempts! And it's all mental. Over focusing on keeping my elbows in at the sticking point let me forget to stay on my heels and my weight shifted forward, the bar stalled and, well, you can see the rest above :(

Then dropped down to 205 and made three strong reps! WTF?!?
Definitely feel like it's coming along I was just really sure I was going to get at least 3 singles with 210

But I've only done 210 once  before and I got 6 reps above 93% of that max so that good. AND 195 is basically a real warmup now which was the BIG goal ( 200 ) for so long. It's important to keep that fact in mind so I don't get greedy.

SO much of this is the timing of the start But I'll get there

Press
65, 85 105 x 3
135 x 2
155 x 1 x 2
175 x 1 x 2
195 x 1 x 2
205 x 1
210 x 1 ( tie PR)
210 x X x 2
205 x 1 x 2

Pistol practice ( onefinger spot)
2/2
3/3
4/4
5/5

Floor pushups
3 x 55! ALL TIME PR!

BW 172.2
BF 11.8
W 58.8

Friday, November 08, 2019

Thursday Ruck

Good one. Full six laps and all systems were go. Legs and lungs were good and seem to be over the excess soreness for 1) coming back to full workload and 2) switching workout schedule. Lets hope it continues

48 lb Ruck
6 laps
55 min
RPE7.5

BW 174!
BF 13.4