180 x 1 x 5, 190 x 1 x 5, Split squat left side 5 x 10 bw,floor pushups 30, 21,20

 These went great. so much better than monday lol

Cues:
Lock knees pause

Press to X

170.0 BW

35 lb ruck fast!

 This was strong from the first step. One of the strongest, fastest and most effortless rucks EVER

It just fell in my lap too, as usual

6 laps

3.47 miles

55:47

15:18 ave pace ( 3.93 mph)

two miles in 30.44

three miles in 45:45

Splits

15:29

15:15

15:01

15:22

170.00 bw

205 x 1 top set shit show

 Got some weird news during the workout which completely destroyed my concentration

Lucky to get my one set with 205 in, missed it twice after than than missed 197.5 completely as well

Did pushdowns and rev curls and called it a day

Need to add either
1) pushups
2) floor press
3) kb press

SOMETHING  that gives me some more chest work and eccentric loading. pecs getting too small

170.6

Sunday 35 lb ruck

 This started off slow and finished fast. legs a bit toasty from the new/old leg dominant swing technique

35 lbs

9 laps

1:21:39

5.27 miles

15:28 ave pace ( this equals 3.9 mph!)

splits

1) 16:02

2) 15:37

3) 15:34

4) 15:10

5) 14:54

170.6 

40 kg swings 25 x 5 ( 33 min) New/old speed swing style, belt squats 40 kg 3 x 8, band rear delts 4 x 15

 This went great.After re watching my techniques from my five min swing test days and speed swing workouts  I decided to give it a try again. The focus being a leg drive vs a hip drive

Was worried I  wouldnt get enough bell height but it was more than decent

Just tried to bend my knees then lock them on the way up: NOT lean back and try to hold the standing plank, just hit the lock then re bend

End result is a much faster tempo which is how I could fit ten reps into 15 sec with the 48 kg! I also don't get as much  front delt tension at the top trying to max out  bell either

All good, I like  it

170.4

12.3%

58.3 W

175 x 1 x 5, 185 x 1 x 5, bw squats 12 sets of 10, seated laterals 10,10, 8,8 with 12's

 These went great. make the correction to unrack with chest up so when I hit the sticking point hips went forward  and I didn't drive myself back

171.4

205 x 1 x 2/3, 197.5 x 1 x 2 , rev db curls band pushdowns

 Strong day! Strongest I've felt in the press in forever! Missed a few losing balance backward but they still all felt light and I was confident

I even cued myself to be aggressive! something I haven't felt in forever either

Same cues;

LOCK  KNEES

GET YOUR HEAD OUT OF THE WAY

I would add now, THEN DRIVE YOUR  HIPS

Because my rack position is so high on my neck the bar is pretty much exactly over my heels from the start

If I drive my head back and don't push my hips under the bar it takes the weight behind my COM and I lose balance

135 x 1 x 2
155 x 1
165 x1
175 x 1
185 x 1 x 2
195 x 1
205 x 1
205 x  miss backwards
205 x 1 ( just ugly)
197.5 x 1 x 2  really really solid!

BW 171.2

5.24 mile Steady ruck 35 lbs

 Legs were a bit tired this  am from the 200 swings yesterday. as expected. But the ruck pace was steady but not crisp

9 laps

5.24 milles

15:46 ave pace

1) 16.15

2) 15.49

3) 15.52

4) 15:35

5) 15:20

6) 15:08

BW 170.4

175 x 1 x 5, 185 x 1 x 5, 190 x 1, 205 x 5 sec hold, 215 x 5 sec hold BW squats 10/10 6 min seated laterals 4 x 10 12 lb

 This went GREAT. After mondays soft knees I focused on "locking the knee" then  getting head out ofof the way

Way out. Worked great

Lock the knee then head out of the way

Notice something bit though on the holds a subtle but distinct right to  left rotation! that can explain  a lot of issues on the left side

Not really even sure if or how to fix it but glad I noticed it

hot day yesterday so only 170.00 this AM!

205 x 1, 205 x 3/4 205 x X x 2, BW squats 12 sets of 10, rev db curls band pushdown

 Weird one. Slept well, BW ok groove and warmups felt solid but missed 205 3 times after making it just once!

In retrospect it turns out I was  leaving through the knees and not really driving my head back at the start enough. Leaking knees always pushes the bar forward

  BW 171.88

48 kg swings 20 x 5 (24 min), laterals 4 x 8, rear delts 4 x 8, pullaparts 3 x 30

 Not enough sleep last night and a little tweaky on LEFT rib  side from using my thumbs doing bodywork on a client. haven't done that in years and wont again. Made today really hard but I got through it. took time to warmup but then it was ok. just not quite as high. Cardio was good tho

Bodyweight light too doesn't help

170.8