Thursday ruck

 Second night bad sleep with doggo with stomach issues so super tired but I got started and it wasn't bad at all

35 bs

5 laps

3.05 miles ( there and back)

48:18

15:50 ave pace

15:41
16:20
15:28
15:28

172.2

175 x 1 x 5, 185 x 1 x 5, 20 kg swings 8 x 5/5, floor pushups 3 x 15

 Realized that I wasn't swinging my chest in front of the bar on the set up ( because of the Do Wins  or not) and taking the unrack way too vertically, which fucked everything from then on

so it's

Chest in front on setup,  swing under
Think right on stand up
Hold bar high
Drive right

Did swings with my do wins
LOVE the look and hoped they might work with my press on Monday  but no, not enough heel toe drop

but they should  be good on swings
Wide toe box VERY stable,heavy and the slightly lower heel  may actually help get more hip
I'll try on Sat but drop bell weight  to 32 instead of 44

210 x 1 x 5 PR, pushdowns, reverse bar curl, db laterals

 This went ok despite a not perfect mental state/prep

Did my warmups trying out a new shoe, the Do Win stacked leather heels which ended  up not feel right so I switched back to the Innov8s at 195. but the getting the  groove perfect took a few sets

135x1
155x1
165x1
175x1
185x1
195x1
205x1
210 x 1 x 5

was NOT holding the bar  high enough  with intent and was rushing everything. Last weeks hamstring twinge was on my mind too

173.6

35 lb ruck 5.1 miles

 Really strong and fast one today! Nice for a change

35 lb ruck

9 laps

5.1 miles

1:19:32

15:16 ave pace!

15:28
15:25
14:52
14:55

173.8

40 kg swings 25 x 5 ( 30 min) 40 kg belt squat 4 x 10, pullaparts

 Great day! Best swing height with this bell probably of all time for me. have no idea where it came  from. Went back to lean back at the top but with more leg activation at the start and this was the result..Who knows if it will work again but great day!

173.4

13.1

Thursday ruck

 Very strong. Hot, too. Solid 80 degrees but a decent breeze so no too bad

35 lb

6 laps

53:19

15:15 ave pace!

118 BPM Ave

173.3

175 x 1 x 5, 185 x 1 x 5 strong!, 20 kg swings 4 x 5/5, 24 kg swings 4 x 5/5 rolling db ext hammers

 This went very well. right hammy was perfect til 3 rd or 4th set with 185 and felt a teeny tiny strain at the lockout when hips were fully extended but knee was bent a bit

I can't let that happen. I can knee kick a bit to start but then have to learn to really lock the knee at lockout

Groove was very solid though and I felt strong

173.6

210 x 1 x 4 PR!, 200 x 1, pushdowns rev bar curl laterals

 Well this was a mixed a bag. Started off great with four very strong 210 presses followed by some weird right hamstring/knee or ?? adjustment mid rep. Now 4 hours later all is well but it has me spooked. TWO FALLS this week, BOTH to the right side now this.

Very very weird. Just very glad it was just 200 that it buckled than if I had forced myself to take the fifth single

We'll see how it is tonight and tomorrow

173.0

35 lbs ruck 5.12 miles

Strong and fast today

35 lb 

5.12  miles

1:19:53

9 laps

15:36 ave pace

16:02
16:01
15:31
14:54
14:51

118 ave BPM HR 

172 bw 

32kg swings 20 x 20 ( 28 min) 32 kg belt squats 3 x 10, pullaparts 3 x 30

 This workout is always hard, even when I'm inshape

171.8

175 x 1 x 5, 185 x 1 x 3, 190 x 1 x 3 !!, 10 lb cb swipes, 5 x 10, rear delts 5 x 10 15s

 This went SO GOOD! Main cue was 'think right' then, actually " lock my core". turn out if I do that  I hold the load with the whole body and not just my arms. stiffer is better

SO much easier this way with no having to scoop under the bar and orient then re orient my elbows so much. way  more efficient

173.6

205 x 1 x 7! pushdowns, rev bar curls, laterals

 Wow! Moved the bar height  up to the next pin, just one inch, and what a difference it made! I start with the bar touching my chin so how much I bend my knees to unrack it is irrelevant but this higher start made the setup so much more efficient!

175 x 1
185 x 1
195 x 1
205 x 1 x 7 ( set three was  3/4 in front)

  173.3

35lb ruck 5.1 mile

 This was hard. Legs not sore but a bit tired from yesterday's swing and squat work,especially with this new/old leg dominant style

Took effort but no biggies. not great sleep either with a15 min dog interruption

35 lbs

5.1 miles

1:19

15,35 ave pace

16.03
15.52
15.24
15.29
15.01

118 ave bpm

6.1 mets

173.2

48 kg Swings 20 x 5 ( 28 min), 48 kg belt squats 4 x 8, pullaparts 3 x 30

 Finally I a good swing day! Went back to breaking at the knees first then hinging and  guess what, I found my legs again! And, my balance. Much better

At first I thought the swings were low but glenn and nick kept saying no, they were good but I didn't believe it til I saw the 15th set

light  today

172.0

13.4

35 lb ruck 3.56 miles

Nice and toasty 80 degrees. So it begins

35 lbs

3.56

54:55

15:24 ave pace

16.12
15.17
15.06
14.34 !

119 ave hr

173.3 

205 x 1, 215 x X x 2, 205 x 2, 200 x 1 pushdowns rev curls laterals

Rough one, Great night's sleep on all levels ( 124 HRV 7 hr sleep, good deep) but just couldn't find my body  enough. 

Biorhythm chart says physical is 94 negative lol. no wonder. Feels it

That   being said it wasnt that bad

175 x 1
185 x 1
195 x 1
205 x 1
215 x 3/4
215 x nothing
205 x  out in front
205 x  1 
200 x out in front
200 x 1 

HAVE TO PUSH BACK

Also cannot rush the swingunder right into the  elbows up either. biceps tendon rolled on 185. not a good start

swing under
then set the elbows up
think right then unrack
hold bar high and STOP
push the bar back

173.3

35 lb ruck 5.13 miles

 Slow start but strong finish. Rushed  start too

35 lbs 

1:20

5.13 m

15:43 ave pace
16.08
16.09
15.56
15.14
15.03

117 ave HR

5.2 ave METS

173.2

35 lb ruck 3 miles 48 min

 First summer heat ruck not great fun lol

It always starts like this but solid nonetheless

35 lbs

5 laps

3:06 miles

15:51 ave pace

118 bpm HR

173.3