24 kg speed swings 13 min,120 lb military press 10 x 3, walking lunges,arm casts, rear delts

This was everybit as tough as last week. And it wasn't even going the extra minute but those extra 2 reps per 15 second. SO much more work and so much less rest! Man we are out of shape for this. Yes, doing the 8's really helped maximize power and force out put per rep BUT at the cost of our conditioning.

Can't believe we did 20 minutes of this for months. It feels crazy hard. Lots of double breathing. reps were good it was just super tough, No time to think I could barely breathe.
But we got it done

24 kg speed swings
15:15
10 RPA
13 min
260 reps
13, 780 lbs

RPE 8

Military press
45 x 5
65 x 3
85 x 3
115 x 2
120 x 3 x 10 sets

this worked. went back to the innov8 oly shoes as the risto's just pinch the hell out of my right foot toes and it's causing problems in the foot as well as knee and hip.
gotta go no matter how cool they are :(

BUT the lat/glute flex just prior to launch is gold. worked everytime. AND staying in the finish position as I lower the bar worked too. Cut out two unnecessary  movements

Walking lunges
3.5 laps of 40 steps
need posterior tib work so right knee was tight

cb arm casts
3 x 8/8  ( barely, tired now)

rear delts
3 x 10 20 lbs

BW 169.6 !!
BF 12.8
W 56.1

this is just weird. waist is still the same. here we go again

see about the ruck tomorrow. rain and foot a bit tender

datsit
dfq