Saturday, October 31, 2015

32 kg One arm swings12/12, goblet squat. clubbell arm casts, weighted pushups



Strong day today. Even after messing up the schedule and doing 20 minutes on Wednesday the recovery was no problem and today was about speed and power, as it's supposed to be. After almost 200 reps with the 48 the 32 feels like the 24 kg used to. That is what progressive training is all about!

One arm swings
16 kg x 5/5 x2
20 kg x 5/5
24 kg x 5/5

32 kg  x 12/12 x 10 sets
240 reps
16, 800 lbs

Goblet squats
32 kg x 5 x 4 sets S/S with kickstand squats 4 x 10/10 ( LOVE the kickstand squat! great burn for lower quads and great for ankle and knee mobility)

these went well. so much easier than that beast :)

Capt America arm casts
 20 lbs x 10/10
25 lbs x 8/8 x 3 sets

these went fine! nice to have clubs back in the mix. have to stay with two hand versions for now as i don't need any more grip stress as my shoulders are just feeling good again, and it was nice to see the shoulders could take the club work too.  Love what they do for the arms shoulders and midsection

Weighted parallel bar pushups
4 sets of 10 with 30 lb sandbag

ok datsit. heavy ruck tomorrow and will take the weight up 2.5 lbs. will be fun!

neverquit


Thursday, October 29, 2015

Fast Ruck

Quick and dirty today. No ill effects of yesterdays 20 min speed swings at all which is awesome. Got home rucked up and off we went. Fast pace too

44.5 lb ruck
6 laps
55 min
last lap = 7:45



Wednesday, October 28, 2015

Speed Swings, 24 kg 20 min,sandbag walking lunges,parallel bar pushups, rear delt

 

This was a good one. We messed up the schedule last week ; it's THIS week that should have been a 10 minutes swing set- the week after the beast work not last week. But it worked out well.
One, the training today was strong and two, I'm out of town next week so it was a happy accident. Normally the workout before beast day should be an easy speed swing workout.

Fast paced day today and not a lot of mental prep going in, which may have helped. Just get out of the car, walk into the gym and go for it.

Speed swings
24 kg
15:15 10 reps per
20 min
400 reps
21,200 lbs work

power and acceleration started strong and stayed so for almost all of the workout. didn't even start to double breath until after 15 minutes and then only sporadically . my wind ain't bad and that's good.

walking lunges( with 30 lb sandbag)
20 steps with SB 20 without x 3 laps
MAN this makes this tough work WAY tougher.Quad are on fire immediately and turn right to jelly

Parallel bar pushups
20 x 3 sets
15 x 1
75 reps

db rear delts
15 lb s x 15 x 3 sets

elbow is feeling much better and didn't want to mess with it with kb rows!

strong work especially all things considered

ok datsit  ruck up tomorrow

neverquit

Monday, October 26, 2015

110 lb Mil Press, 32 kg belt squat, floor pushups,crawls, rear delt

Pretty solid one today considering I woke up with my left elbow a bit wonky from 'sleeping on it' wrong. That's my definition of old. When you get hurt in your sleep. I know it's just from too much work on the grip but that's what 170 48 kg one arm reps can get you.
Oh and that goblet squat as well
So I went to work on the flexors but it's hard to get things right when I have to do as I train clients. Can't really focus just try to keep it open

I figured the barbell presses today would either fix it or finish it.
It got fixed. but it really bugs me when this happens. the whole arm is just basically useless when the elbow is stuck in external rotation a bit.
But the fix; release the muscle tension, definitely allows the joint to sit back into neutral
When one has loose ligaments and tight muscles this can happen. and does :)

Military press
stick x 5 x 2
bar x 5
65 x 5
85 x 3
105 x 3
110 x 3 x 4
110 x 5

this turned out better than expected. took a few sets to remember the groove as the elbow was not entirely happy but it settled down as I went on. Without that I could have done 5x5 with the weight no problem.

Belt squats
32 kg x 15 x 4
legs are pretty tired by this point and I didn't spend enough time on the roller. right IT band pretty tight against the kneecap.

Floor pushups
4 sets of 20

good test for the elbow and the flat palm position always helps the elbow rotate back into the groove. Iso holds on lockout at the end . after these it felt normal. could fully lockout with no pressure on it

Crawls
2 laps of 60 ft.

cut it short we have 20 min of swings to do on wed and  I was feeling done. pain always drains one even if it's not serious. Also I figured I'd pushed the elbow enough

band rear delts
3 sets of 15 slowly with blue band

datsit
neverquit

Sunday, October 25, 2015

Sunday ruck; just turn the motor on



and let it run.

That's what today felt like. Up until the ninth lap that is.
But until then it was great. No residual issues from yesterday's PR fest at all. Another pr of sorts in it's own right. That shows the loading was appropriate and the recovery included.

Got a decent stretchout before the start and legs and back felt good. The pack felt light at 51.4 lbs. Time to bump the weight up again. Another 2.5 lbs next week.

Things were focused and smooth up until the start of the 9th lap (1.5 hrs  in) when 'the training began'. No big deal just started to get a little fatigued and  bored. Harder to keep increasing the pace but I got it done. Up until then I felt like a machine, just ready to move. I LOVE this feeling :) That's what keeps me coming back time and time again, waiting for it to make it's appearance.
Strong always feels good.

A really good example of negative split training
5th lap = 8:20
7th lap: 8:06
11th lap : 7:45!

really got warmed up by then :)
 51.4 lbs
12 laps
5 iso squats
2 hours.

the thing to remember too when walking for time is that it doesn't matter if you go faster each lap, you still have to stay on your feet for the full time :)
this makes it both easier and tougher at the same time

ok presses tomorrow

datsit
neverquit

Saturday, October 24, 2015

48 kg One Arm Swings 170 reps PR, 48 kg Goblet squat PR, Horiz Pushups, side laterals



HUGE day today with a huge bell. Looking back at my log I saw my old pr ( done twice but in different ways) is 160 reps. The  first way did 5 sets of 9/9 a set of 10/10 then sets of 5/5 to finish. I wanted to do more reps and keep the reps per set higher.

I set out to do  5 x 9/9 and 5 x 8/8 and got it done but it was not as easy as I had hoped. The first rep of the first set I felt my left hand grip say hello and let me know I couldn't treat that bell like a 32 or so. I had to grip the shit out of it to keep it going!

It got better as I warmed up. as usual, but that got my attention.

things got better until set 7 or so then it got just damn hard to keep the rep speed and height where I wanted it and 8 reps, while better than 9 is not that much easier :)

and we went VERY fast. Only three of us and we got finished about 20 minutes sooner than usual. Just a screaming pace. didn't plan it, it just happened but it didn't make it easier

One armswings
16 kg x 5/5 x 2
20 kgx  5/5
24 kg x 5/5
32 kg x 5/5
40 kg x 4/4

48 kg x 9/9 x 5 sets
          x 8/8 x 5 sets
170 reps PR
18,020 lbs

seriously hard from a strength AND a conditioning standpoint.
And while I got this done it truly let me know just how tough the end game goal: 10 sets of 10/10 with this thing will be. I remember when I first did 100 reps with it and was pleased as punch. As I am now. Still lots of work to do to get that PR under my belt.

Lots of people do some swings, almost nobody ( except our crew and my wife ) TRAINS the swing. Crazy! You get so much from so little

Oh yea, it's fucking HARD that's why.

Goblet squat


This was HUGE for me! The end result of the last 2+ years since my TKR! I dreamed I would one day be able to squat this thing, like this, but I really didn't know when. My squats and legs have been feeling very strong and this is the peak of the cycle. I crushed the 40 kg goblet last week so no good reason not to try.

Except I was freaking BEAT UP by all those swings but what was the worst case? I missed. No big deal. I wanted to just try. And it was STRONG! The hardest part was cleaning the damn thing! I though a bunch about doing a timer swing and, in hindsight I should have, and will do next time. The squat wasn't that hard at all but if I don't get a great rack hold position it makes it much harder than it should be .

Still , very very veryhappy with this

my 44 kg  set


Goblet squat
28 kg x 3
36 kg x 3
44 kg x 2
48 kg x 2 PR!!!!!

Horiz bar pushups
25
25
20
 these were tough just cause I was TIRED!

side delts
3 sets of 12 with 12's

 very very good day. big ruck tomorrow and Tracy will be back too! Can't wait :)

datsit
neverquit

Thursday, October 22, 2015

A different Thursday ruck



Got started a bit later than usual today. Tracy's still in Vietnam and I got stuck on a business phone call. I felt good, the pack was light ( 44 lbs) and the weather was moderate. But I was hungry and ready to get it over with so I could eat.

On my second lap though I noticed a homeless guy sitting behind a tree. There are many homeless who call this park their home; I took note of him and walked on. He called out to me as I passed;" is that a Craft international patch"? At first I didn't know if he was talking to me or not and I forgot I had my Chris Kyle patch on my ruck then it dawned on me what he was asking.

I told him it was and walked over to him; he had to be a vet to know what the patch was. He was young and obviously homeless, we started talking about Chris Kyle and Craft Int and he told me he was a vet and had done two tours in Iraq as a Marine.
He asked if I was a Marine and complimented me on how I carried my ruck. No greater compliment to me than to be mistaken for a Marine :) We talked a bit more; he told me about his time in Iraq and how hard it was when he came back. But I had to go.I wished him good luck and told him I wished I had some money to give him and that if he were around here on Sunday am when I rucked I would help him out.

But as I walked away I realized my house was just two blocks away. The house that I owned with the car that I owned in front of it and plenty of food and warmth and money in it. I felt guilty about not wanting to break my training routine to help this guy out.

So I told him I would be back in ten minutes and to wait. I walked back home as fast as I could and made him a care package. A bunch of cooked bacon I had in the fridge, a handful of quest bars, shortbread cookies, a box of tricuits, a Craft International t shirt I had just lying around, a casio watch I didn't need , a small bottle of moonshine and $100 in 20's.

I had no idea what he would do with the money but I didn't care. It felt great to be helping this guy out and these are the things I would want in his current situation.

When I gave him the  money he just about cried. He put the shirt right on and was as happy as I have seen a person in a long time. He stuffed the bacon in his mouth and promised me the moonshine wouldn't mess him up.

He had a son and a wife in modesto and  was trying to get back to them and now he could. He was 27 and said this was the first time anyone had helped him out on the street. He hugged me and shook my hand and thanked me over and over. He is the same age as my son.

I headed back to finish my laps and he headed to the train station to buy a ticket. I haven't felt this good in a long long time

44 lb ruck
6 laps
last lap time 7:45
helping a homeless Marine vet : priceless.


datsit
neverquit.

Wednesday, October 21, 2015

24 kg Speed Swings, 10 min, Sandbag walking lunges, parallel pushups , 28 kg kb rows



This is a backoff week for speed swings, to set up not only the weekends 48kg swing work but also next weeks 20 min speed swing peak

This is working out very well. Not only does 10 min now feel like cheating( lol Glenn) it also really lets me concentrate on going all out each and every rep, which I try to do but can't, for 20 minutes.This is shorter work bout but the intensity is very high. Power out put the best ever for 10 minutes

Speed swings
24 kg
15;15 x 10 reps
10 min 200 reps
10, 600 lbs

Walking Lunges with 29 lb sandbag

 1st lap x 40 sets with bag both directions
2nd lap with bag forward only, bw back
3rd lap the same

this KICKED MY ASS!!
the bag was comfortable to carry but the load on the quads was off the hook. Next week only 1/2 lap on each set until I adapt.

Parallel bar pushups
20
20
20
15

these were strong and shoulder was fine. No residual problems from Mon mil press workout

kb row
28 kg x 6/6 x 3 sets

quick and dirty workout. perfect

tomorrow hour ruck

datsit
neverquit

Monday, October 19, 2015

100 lb Mil Press, 44 kg belt squat, floor pushups, crawls, rear delts



Decided to give the bar another try and it felt very good I have to say.  I couldn't get into a much more vertical position by trying to brace the abs but the weight went up as easily as it ever has. Even with the close grip my hand position at the lockout is still  much wider than it would be with a kettlebell and I think that still makes a difference for the shoulder.

The key thing is is that my shoulders don't hurt and the weight felt light

Mil Press
 stick x 5 x 2
bar x 5 x 2
65 x 5
75 x 5
85 x 5
100 x 5 x 5

Belt squats
 44 kg x 10, 12, 14, 16


these felt deeper than they look. again it's all my back/hip flexion that fools me. I put my arms up in the barbell front squat position and this makes me hinge back as I approach the bottom to counterbalance even though my shin angle is very good I only get to parallel with this weight

But even though the depth is less with this bell the work is good because of the load , and the load on a different section of the force curve.holding onto something makes SO much difference in upright posture it's crazy.

Still more work to do but the knee and legs feel great!

Floor pushups
4 sets of 20 reps!!!
best EVER and NO clunking at all! that could be a first

Crawls
3 sets of 60 ft

strong

Band rear delts
3 x 12

like these better for actually getting almost pure rear delt

ok

datsit
neverquit

Sunday, October 18, 2015

Sunday Ruck

This was the first long ruck in quite awhile by myself. Tracy is still in Vietnam so it was just me today. No problem and it's always different when you go by yourself or with a partner, whether it's running rucking or cycling. You fall into a different pace, breath, mindset.

Not better or worse, just different.

 Legs and back felt fine after yesterday's heavy but small workload.

51.5 lb ruck
1 hr 55 min time
12 laps
5 30 second iso squats
5th lap time = 8:05
12 laps time 7:48

fast from the start.

wore the salomon's today for the first time for a full weight 2 hr session. they were just fine, even perhaps better than the combat boots.  plenty of support and cushioning and they move well

ok barbell presses tomorrow

datsit
neverquit

Saturday, October 17, 2015

44 kg one arm swings, 28 kg double bell cleans,40 kg goblet squat ( pr) weighted pushups, side delts



Solid work today. An official 'stepping back' workload, just 100 total reps in sets of 5/5 to focus on more power output and getting set for pr work next week with the 48 kg bell.

This felt very strong the whole time; grip, legs back everything felt solid.

One arm swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
32 kg x 3/3
36 kg x 4/4
44 kg x 5/5 x 10 sets
100 reps
9700 lbs work

Two bell cleans
2 20's x 5
2 24's x 5
2 28's x 3 x 3

first two sets were pulling  me forward I got it figured out for this last set


this is always a tough move for me as it gets heavy. just not much leverage in this wide stance

Goblet squat


24 kg x 5
32 kg x 5
40 kg x 5 PR!!
36 kg x 5

strongest goblets ever! bottom position felt SO solid

Horiz bar pushups
29 lb sandbag on back x 10, 10, 10 , 8

the bag works perfectly for loading this. sits flush with the back even with no one stabilizing it

side delts
3 sets of 12 with 12 lbs

great workout!

ok long ruck tomorrow by my lonesome. Tracy's off to Vietnam with my kids.

datsit
neverquit


Friday, October 16, 2015

Work Capacity

Work Capacity : Being able to produce large amounts of force over an extended period of time with minimal fatigue and quick recovery.

Thursday, October 15, 2015

Fast Ruck

Back on track again with a very fast 6 lap ruck with Tracy
Lower ruck weight to 44 lbs and it almost felt empty  which is just right

6  laps
56 min
44 lb ruck
5th lap= 8:05

legs and back feel great after yesterday's training. finally catching up recovery wise.




Wednesday, October 14, 2015

24 kg Speed Swing 15 min,Walking Lunges Wt,Parallel bar pushups, kb row

Hard one today. No good reason but 15 minutes was long today. Had no doubt I could do it but the power output went down from 10 min on. I had to work very hard to keep the speed up through each set.
It got done but effort was up for sure. Hey, this is what training's about. This made me stronger in many ways. mentally as well as physically.

Speed Swings
24 kg
15:15 10 rep set
15 min
300 reps
15,900 lbs

I'll take it. If I can do this tired it's good.

Walking Lunges
2 laps of 40 steps bodyweight
1 lap of 40 steps with 29 lb sandbag in zercher position

this was great. could rotate it in the cross lateral gait pattern and it worked great! definitely another set next week

parallel pushups
20
20
17
10

67 reps

Kb rows
24 kg x 6/6 x 3 sets

ok ruck up tomorrow

datsit
neverquit


Monday, October 12, 2015

24 kg kb press, 40 kg belt squats, floor pushups, crawls, kb laterals



decided to go with kb today and see two things;
1) if I could still do them as I did last week
2) if I didn't wake up with impingement the next day

SO for one for one. We'll see how things are tomorrow but today went well
Took my time and warmed up slowly and really concentrated on playing with this new technique

1) arm across chest bell sits  directly over hip in rack. thumb to collarbone
2) initiate with elbow lift then drive into the bell. keeps bell over hip in initial drive
3) maintain ab brace during entire lift. abs and glutes to maximize tspine extension and minimize rib flare and lumbar arch.


worked pretty well I feel. shoulder and t spine mobility work continues and shoulder pain is negligible. this will take some time but I like it so far. feels like I can work from here.

KB press
12 kg x 5/5
14 kg x 5/5
16 kg x 3/3
20 kg x 3/3
24 kg x 3/3 x 5 sets

 Belt squats
40 kg x 12 x 4 sets

crossed arms on shoulders trying to keep chest up. worked very well. like a mock bb 'er front squat

floor pushup
3 sets of 20
1 x 18 shoulder clunked. new rule is, once it cluncks set's over

Crawls
3 sets of 50 feet

getting better

back on track and happy about the kb press. I do like the barbell but it definitely encourages my default bad shoulder mechanics. I might try it again just focused on the ab bracing.that might change things a lot. we'll see

KB lateral
hold the kb in the rack position and lift elbow. this is from pavel's original RKC book. not bad, actually
12 kg x 12
14 kg x 12
16 kg x 10

got in a solid one hour full stretchout. love when I have the full hour to get the whole body unlocked!

datsit
neverquit

Sunday, October 11, 2015

53 lb Ruck

Bumped the weight up a few pounds today and was grateful I didn't go more. Hamstrings and thighs were just a bit tired after all those swings but it finished fine. Just getting back to full loading after a little break. Got stronger each lap until 11 then I got tired
Also only did 5 sets of iso squats. My right hip flexor is getting tighter than the left and I think all the squatting I do everyday is catching up so I backed off these a bit. The original purpose of these squats was to gain ROM and that's been done.
Doing five sets was perfect to loosen up the hips and thighs after a couple laps but I don't think I need ten anymore.

2 hour ruck
53 lbs
12 laps
5 isometric hold squats 30 sec
10th lap = 8:05 ( pretty fast, actually )

KB Presses tomorrow I think

datsit
neverquit

Saturday, October 10, 2015

40 kg One Arm Swings, 28 kg Front squats, horiz bar pushups, side delts



these went well. I felt surprisingly strong as soon as I gripped the bell. Power and wind were better than expected too.
My old pr was 172 reps with 5 sets of 9/9 and  5 sets of 5/5 so I just went back a little and kept them all at 8's. Good choice

One Arm Swings
16 kg x 5/5 x 2
20 kg x 5/5
24 kg x 5/5
32 kg x 5/5

40 kg x 8/8 x 10
160 reps
14,080 lbs

Long cycle clean and squat
20 kg x 3/3
24 kg x 3/3
28 kg x 3/3 x 2 sets


these were good but harder to hold in the rack than expected.Not much direct leg work but overall good total body work

Horiz pushups
4 sets of 15

tougher than expected

Side laterals
3 x 12 with 12's

ok big ruck tomorrow
BW 163.4

datsit
neverquit

Thursday, October 08, 2015

Fast ruck

Solid one today. Fitness coming back it seems. No problems from yesterday's training and early morning energy good

Lowered pack weight to 42.5lb  Felt empty :)

6 laps with my honey
60 min
5th lap = 8:05

legs back and shoulders feel great. day off tomorrow then 40 kg swings on Sat

datsit
neverquit


Wednesday, October 07, 2015

24 kg Speed Swings, 17 min,walking lunges,parallel bar pushups, rear delts



Glenn was sick and didn't train but he was healthy enough to come over and support me . Now that's a real training partner. It also meant that I could get some footage of the swing sets. Usually he and I are going at the same time so- no video. Just wanted to have it on record.

Still not up to full power so this was tough but steady. The total time wasn't so bad  it's just hard to keep as much power output as I want on the later sets. I did my best. which is the key to progress.

24 kg Speed swings
17 min
340 reps
18,020 lbs

why that does add up quickly. Still hot enough here for me to want some sweatbands not wear a shirt AND have the fan on me. I can do long but I overheat fast and sweat like a pig

Walking lunges
4 laps of 40 steps

these were WAY tough today. Quads were still lit up from mondays belt squat.

Parallel bar pushups
20
18
15
13

66 reps

triceps death. they started tired

db rear delts
3 sets of 12 with 12 lbs

ruck up tomorrow! almost back to full strength

datsit
neverquit



Monday, October 05, 2015

24 kg KB Snatch, 24 kg KB Press, headstands, 32 kg belt squat, floor pushups, side delt



Since Glenn was still out of town I decided to play a bit and check to see how my kb snatch and press were going. After my shitty handstand attempts on Saturday I wasn't expecting much, but I wasn't in the mood for presses especially after a cert. It still really torques me I can't kb press or snatch regularly so, like I did with my two hand swing for years, I will test it occasionally to see what's up.

What's up is that is is the best it's been in years! Caught me totally by surprise. Left arm looked normal and right was damn decent for  me.

The biggest change is really working upper t spine mobility by doing extensions over the roller WITH the abs braced. It must be doing something as this felt decent!Haven't been doing as much hanging as that didn't seem to really help.

While not jetlagged a bit fatigued from jumping right back into full work and training mode
 this was the 20 kg set preceding the 24


Snatch
10 kg x 5/5
12 kg x 5/5
16 kg x 5/5
20 kg x 5/5 x 2
24 kg x 5/5 x 2

KB press
that this felt good was even more surprising than the snatch!
 16 kg x 3/3 x 2
20 kg x 3/3 x 2
24 kg x 3/3 x 2 !!


Definitely noticed on video that my right elbow does not come as deep into contact with the ribs as my left. Looks like I am not flexing the lat enough. will fix that.

Also, after watching the video a few times I notice that my right arm is not coming across the body as it does in the left.It's staying too externally rotated. Never saw that.Plus the clean ends too high on the ribs.
 Also , it looks like the side laterals I am doing are helping the press as well as the first move almost mimics that position and the shoulder is holding.Interesting.

Headstands
3 sets of practice headstand from straddle stand. Surprisingly this was waaay tougher than the lasst time I did it!! Even this. It must be something with the TKR as my weight distribution upper to lower has totally changed ,as well as left to right. even my hamstring flexibility is much different ( worse) than before. very weird.

anyway, managed to get it done. I had thoughts of being able to press up but that's a long way off for now.this will be a good thing to do if it doesn't throat punch me tomorrow :) It should help re acquaint my body with the hips over shoulder position ( stacking)

belt squat
32 kg x
12
14
16
18
20

this was TOUGH. deep squats and great leg isolation. it was good conditioning as well

Floor pushups
20
18
15
15
68 reps

side laterals
 3 x 12 with 12 lbs

not sure if I'm going to continue using the kb or go back to the barbell.I am definitely stronger because of the bar even though the weight( total) is not anymore than a 24 kg bell. I will sleep on it.
While definitely cool to be able to do again it does look like what I am doing is making the shoulder overhead ROM better so perhaps I will stick with it

But maybe not. And, we'll see if I can comb my hair tomorrow.
Oh was supposed to do craws but was too tired, laterals are easy

datsit
neverquit

Sunday, October 04, 2015

Sunday Ruck. Digging back in



Things caught up a little by this morning; it's only been a week since we've been home and jumping back to basically full training loads after a week off made itself known,
Nothing terrible at all, just tired and sore overall.

Made the pack a bit lighter, 51 lbs and we're off
Starting to cool off a bit which I love so that made it easier
Still a slow start. Every lap after 5 I felt better. The first 5 were not pretty.

51 lb Ruck
12 laps
10 sets of iso squats 30 seconds ( strong and deep)
5th lap =8:15
12 lap the same
2 hours even.

BW 163

Saturday, October 03, 2015

36 kg One Arm Swings, PR tie,Handstand practice, rack lunges, pushups



Surprisingly strong today. Bell felt light up the whole time, which was not expected, but after set 6 it was nothing but work. I was fine on the first arm's ten reps but after 5 on the second hand it was uphill all the way.

I hung tough and the power didn't go down too much, but like Wednesday I did it but it wasn't that strong.
But the doing of it will make me that much stronger. that's just how it works

One arm swings
16 kg x5/5 x2
20 kg x 5/5
24 kg x 5/5
28 kg x 4/4
36 kg x 10/10 x 10 PR tie

Hanstand practice
worked this with Joe as I thought I might be able to do it but no go. About 5 sets of attempts and I have to say that they were better in that I didn't feel like I was going to collapse as I kicked up- like last time!:)
So more strength but still not enough proprioception of where my hips are and still a lot of muscular restriction from ribs and lats

Lunges double bells in rack
2 12s x 5/5
2 16s x 5/5 x 4 sets

these were tough but good. using the front squat rack position forces me to stay more upright but doesn't seem to overload the shoulders as much as the 2 kb front squat does.
it's all good but these 5's are not easy on the second side so that is good. have lots to improve. starting with right leg to work the ROM on the left first and then finish with it in front for strengthening.

Parallel bar pushups
4 sets of 15

playing around with scapula mechanics with Joe

Assisted stretching overhead.

took advance of having Joe stretch out my shoulders. Oddly enough with passive stretch and a active partner my right shoulder ROM was 170 degrees! can't do that with out help but it wasn't that bad overhead!
The mystery continues

datsit
neverquit

Thursday, October 01, 2015

Thursday ruck; cruising back in

The one thing that gets worked the most when I travel are my legs. I carry my ruck as my luggage so even though it's much lighter than my rucking weight it's still about 20 + lbs and it adds up over lots of airport and other walking.

So today it wasn't that much of a shock at all putting on my 47 lb ruck and getting back to the rhythm.
Still want to break back in slowly

47 lb ruck
6 laps
55 minutes
 5th lap time: 8:15

a bit slow but the whole system is a bit tired so I didn't push it at all
 a full day off then 36 kg swings

datsit
neverquit