35 lb ruck 5.01 miles

Slow slow start. No  reason but sped up towards end

35 lbs

5.01 miles

1:18.07

15:35 ave pace 

9 laps

16:24

15:49

15::35

15:00

15:01

169.8

13.5 

44kg swings 10 x 5/5, 44 kg belt squat 4 x 8,band rear delts 4 x 18, light press 115 x 1 x 5

 Hardest workout to get up for in forever.Tough week; Jim died, trigger thumb coming back ( surgery this time) Glenn and  Nick out

Just wasn't in the mood to do 8 and 8. Not feeling strong and that felt like it would just drain me, not build me

So I decided 10 sets of 5/5 with 44 would be better, In fact I'm going back to weekly weight ladders 32-48 bells and  just sets of 5/5

But add 5/5 on ALL the warmup sets for more volume( instead of just 3s and 2s to " touch the weight"

Watched an old video of my first time swinging the 68 kg bell and glenn said "no one else is doing this but you.
That's what got me going

all in all not bad 24 min for all 10 sets

170.8

12.7 (bath)

165 x 1x 5, 175 x 1 x 3

 Super sore all over today for no real reason . Super good sleep too, so weird

This was just all over the place

170.4

12.5

35 lb ruck 3.41 miles

 Started out very  fast in the slight  rain but last two laps were hard

3.41 miles

53:14

15:35 ave pace

15:49

15:39 = 39.88 two miles

15;20 46.07 three  miles

170.4

12.2

185 x1, 200 x 1, 210 x miss x 2, form melt down, re do ack

The  technique  is too fragile. Just no margin for error at all

the  210s were not close dropped down and lower the bar pin and these looked out but who knows?

 

35 lb ruck 5 miles

Started off very slow and very heavy legs

wore the ne OTB carbon 6's and they felt good again but I could feel the lower heel this time
as I warmed up they felt better

thought it was going to be a suck total time but finished fast

5.01 miles

1:18:07

15:35 ave pace

16:42

15:49

14:35

15:00

15:01

170.08 

40 kg swings 10 x 7/7 24 min, 40 kg belt squats 4 x 8, band rear delts 4 x 15

 Man this is harder than I remember,lol. actually that's not true, it's AS hard as I remember which is why I stopped doing it

But its worth  it, Its exactly the time of leg and lung  work I need. the difference in leg work is amazing. SO much more time under tension than 20 x 5. not even close

It also makes your swing more efficient for this length of time of work. You have to. Can really feel the  "waterski" leg drive technique I used to feel

I'm actually thinking 32 kg might even be a better weight but we'll see. Not opposed to it as being too light anymore

Power Endurance. Work  capacity

170.8

185 x 1 x 10 sets, floor pushups 40, 35 , 25 seated laterals 4 x 10 12's

 Did the first five sets with a hip forward/spot the X technique but it was slow at lockout so went back to my recent technique for the last five sets. Definitely superior

Cues: Lock, X,Lock

170.8

New OTB boots and 2 and 3 mile prs!

 This went perfectly. Got the books last night, put them on and the fit like a glove. Stood in them from 5 am- 12 noon and they felt great

Then off to the race at  12:15 and 90 or so degrees and  I was fast from the start!

First mile in 15:28 and that included the slower walk up to the par

then second mile 15:11! I can really feel the propulsion from the pushoff

Two mile PR was 30.39 Old Pr was 31:25 I think

three miles in 44.63~ Old pr was 45.25

Both those old prs were from March and not in the heat. Pretty damn happy.  Now lets see how I feel tomorrow!

35 lb ruck

3.42 miles

15.08 ave pace ( pr= 15:05)

first 15.11
second 5.04

third 4.24

170.4

12.7

205 x 1,210 x X x 2, 200 x 1 x 3 ,parallete pushups 35, 30, 20, rev band curls 3 x 15

 All up to  210, then not enough speed off chest.

205 was solid though  so there's that

171.0

9.7 !

60.8 12 noon

35 lb ruck 5.2 miles

Hard  one. Slow start but decently strong finish. Legs were definitely heavy from the extra volume of swings and squats . But it's the right thing and shows me this  approach really does work the legs much harder

5.2 miles

1:21:49

15:42 ave pace

16:24

15:55

15:27

15:38

15:10

15:04

169.4

6 1/2 hours sleep. rested 

40 kg swings 10 x 6/6 ( 25 min)40 kg belt squats 4 x 10, Step downs left leg 3 x 8, band rear delts 4 x 15

 This  was strong but hard! Can't believe my conditioning for this has fallen off so far. I mean it shouldnt be hard to believe but given I could do multiple set of heavy fives with so little rest/sets I thought it would carry over  better but boy was I wrong!

Heartrate was about 140+ at the end of most sets and man  am I sore today ( sunday). Got lots of adapting to do

170.2

185 x 1 x 10 ,floor pushups 35,35,25,seated laterals 3 x 10

Super super solid.

the cues

Chest up
Lock in
Find the X

Had a hard time choosing which of the ten videos to put up as they all look the same!

The real key is getting totally locked in at the start and FINDING the X  as I press not just looking for it

 

171 at 12:30

35 lb ruck,

 3.5 miles

53:30 min

15:17 pace

15:34

15:12

15:14

14:47

two miles in 30:46 !

Perfect weather. Cool, overcast almost a drizzle and legs felt strong

Charlie Kirk got assassinated today as I started so all kinds of electronic distractions as the new came in 

What a tragedy

What a waste

What a Man though

Rest in Peace Charlie Kirk

Suunday 35 lb ruck

 Slow slow start, for about an hour! then my legs opened up a bit those those ten reps swing sets did the trick

35 lbs

9 laps

1:21

5.19 miles

15:37 ave pace/mile

16;10

15:49

15:10

15:04

169.8

40 kg swings 10 x 5/5( 18 min) 40 kg belt squats 4 x 10 band rear delts 4 x 15, rev band curls 3 x 15

 This went well. I could immediately feel the difference in how much my legs were working especially the

later sets. I originally thought I'd ramp the sets up but now I'm thinking increasing reps per set from 5/5 to 8/8 over four weeks

My best condition  for sure was 10 sets of 10/10 but not ready to  even contemplate that now

Eights  are hard but not horrible

Need to go back to focusing on leg involvement rather than bell height

170.8

12.2

180 x 1 x 5, 190 x 1 x 5, floor pushups 35, 30, 25, seated laterals 3 x 10 12s

 this went damn near perfect, Knees stayed locked and then was able to KEEP them locked during sticking point! Important  also to hold the weight after unracking on the body NOT in the  arms

BW at workout

171.4

10.0 !

60.4 !

169.8 at  am

Hot ruck

 Heat shape is definitely good now

35 lb ruck

6 laps

55 min

3.58 miles

15:30 ave pace

170.8

205 x 1, 210 x X, 210 x 7/8, 200 x 1 x 3, parallete pushups 30, 25, 18, rev band curls 2 x 17

 This went great. The 10 lb jump warmups from 135 to 195 really force me to focus on form and spee and NOT changing anything once I cross over to 205 +

Lost sight of the X ( HAVE to set up more forward than I think  ) but fixed it on second 210 attempt

Didn't lock it but the groove was great

Three down sets with 200 were strong

 

5 am bw 169.8

         bf 13.3

11:30  170.8

            12.2!

water = 60.5