35 lb 3.5 mile ruck

 Really good one, perfect fall weather and got out early because thanksgiving

35 lb 

3.5 miles

54:11

15.26 ave pace

Splits

15.57

15.22

15.03

15.07

168.8

185 x 1 x 8, 175 x 1 x 2, 16 kg swing vo2 30 x 8, pushdowns 4 x 10

 This went perfectly. the cues all worked. keeping the hips forward at the sticking works

This technique sacrifices a bit of starting speed BUT it give me leverage which is infinitely more important

Swings went well, just hard, total time 13:50 as it takes about 12 sec for 8  reps

169.0

205 x 1 x 3, 200 x 1, wt pushups, rev grip pullaparts

 It freakin  worked!This does seem to be the last piece  of the puzzle.

Or the first, as the problem always has been the start. How to generate acceleration from a pause without doing some variation of a push press

Took A LOT of warmup but I wanted to make sure the technique was somewhat imprinted in there

Spot the X

Lock the knees ( for real)

Drive the hips

Secondary:
STAY  on the X

KEEP pushing the hips

I realized that what causes me to fall back is that I stop driving my hips at the sticking point and just push against the bar with arms alone

THIS is what will need a ton of practice but it is right. KEEP DRIVING THE HIPS

WEDGE UNDER THE BAR TOWARDS LOCKOUT

135 x  1 x 2
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1( this is the first set I didnt push the hips enough)
200 x 1 (same but still good)

205 x 1 x 3!
200 x 1

169.8

36 kg swings 13 x 5/5 21 min, 36 kg belt squat 4 x 10 press 120 x 1 x 6

 Putting the 36 kg in the cycle was the right idea. Nice transition weight to the big boy bell. Still heavy but I can get almost 32 level speed, power and height from it

And going back to 5/5 and a transfer also the right move. Five reps per set is just not enough time for me to develop enough time under tension to get max power

The press went great too:

SPOT THE X

LOCK THE KNEE

DRIVE THE HIPS

this might be a trigger that will work with the bigger weights

170.4

11.7 ( bath)

35 lb 3 mile ruck 45:34

 Fast from the start

45:34
15:10 ave pace (  third best)

15.25

15.17

14.42

14.29

OTB boots starting to like them more. I was wet so thats what I bought them for. No foot issues

walked another  .5 after the 3 mile clock in

168.8

175 x 1 x 5,185 x 1 x 5, 90 x 8, 16 kg speed swings, 28 x 8,parallete pushups 20,20,18

 Didnt really have a plan but then it turned into lock the knees and press to the X, Still doesn't solve the problem of getting acceleration from nothing but it looks like its back to embracing some knee kick. Jut don't go crazy

Key start IS locking knees BEFORE starting anything AND obsessing over X

169.8

New old technique

https://rifsblog.blogspot.com/2023/04/newold-technique-worked-215-and-220-5.html 

Push up, Push down, Push to X

https://rifsblog.blogspot.com/search?q=push+up+push+down