170 x 1 x 14, 16 kg transfer swings 15 x 6, 20 kg transfers 5 x 6 , band rear delt 4 x 20

 This went pefectly. Virtually identical reps and my holds at the start were stronger.

Doing transfers instead of one arms worked cool too. havent trained these in years now

did 15 sets of 6 to see how things felt then went up to 20. kg no problem 

168.4 at workout time

200 x 1 Recent PR! 170 x 1 x 12, hindu squats 5 x 15, band pushdowns 4 x 15-20

 This went great! things were a little distracted in the gym but my focus was decent and my body felt good Warmups went strong too

Took the 15 lb jump frm 185-200 and it was the right call

After that it was strong and fast with the 170s although I got cocky and lost focus a bit and pushed forward and felt my left bicep tendon tell me to get my shit together

Hindu squats went ok, tried them barefoot and not ready for that OLY shoes felt better
Calves and feet are weak
this will help

170 ISN'T LIGHT

MESSAGE RECEIVED

But very happy with this at 167 BW

19% OVER BW!! at 69 years old

35 LB ruck 5. miles in 1:14:37 14:54 ave

Well, the first slower one in awhile. No specific reason just not in the legs today, even after specifically skipping any kind of squats yesterday

But hey, SOLIDLY sub 15 min miles is a bad day? I'll take it!

 

32 kg swings 40 x 5 40 min, Split squats bw x 5/5 x 5 pullaparts

 This was strong and steady. NO heavy leg work after, we'll see if it helps the ruck tomorrow

166.8

11.2

170 x 1 x 13, 20 kg swings 20 x 5 15 min, hindu squats 3 x 10

This was hard.. barely 5 hours sleep and dog and kid stress but decent HRV! and deep sleep so I got to it

Not feeling strong but the groove was solid

swings were solid and the hindu squats felt great too. I really think this is going to my go too leg move

168 at 12:30

175, 185 , 195 x 1 170 x 1 x 13, hindu squats 5 x 10

This went perfectly. Could have taken 200 or even 195 again but the 195 was so solid I wanted to leave on it. Close stance setup works, Full torso swing under works .All good

168.0 at workout time

 

35 lb 5 mile ruck 1:13:23 ( 2nd fastest) 14:40 ave pace

 This was a great time and place considering how low energy I felt.Good sleep but legs were slow to wake up Definitely changing squat work to Mondays as the ruck is more important

But super happy I could maintain this pace in this state. Thought I had a shot at 14:37 pace too. It was close

166.6

12.1

32 kg swings 40 x 5 in 45 min. goblet squat 20 kg x 3 x 5 sets, bw lunges 5x5/5

Strong day despite not feeling strong. Better than the other way around

Going to swith squat work onto mondays after presses. it affects rucking too much

 166.8

35 lb 3 mile ruck 44:32 ( 3rd best) 14:50 ave pace

 This was decent considering only 5 1/2 hours sleep and time crunch but it just made  me push harder and it worked out

167.0

12.2