"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
One of the best thursday rucks I've had in forever. No calf problems at all and even though pretty hot out I felt strong and fast.
Average 16 min miles for the 2.8 miles
Finished in 54 min or so.
50 lb ruck
6 laps
2.8 miles
average lap time 8- 8:30
Just a wee bit tired and sore from Monday when I started. Took longer than usual to warmup
started with bar weight, then added bands and took off bar weight lol
If you're not in exactly the right position under the bar this turns into a very heavy triceps extension very fast
so went down and went back up slowly
Press
65,85
85 + bands x 2
65 + bands x 2
85 + bands x 2
105 + bands x 2 x 2
115 + bands x 2 x 6 sets
then
105 x 1 FLEW Up!
145 x 1
155 x 1
175 x 2 x 3
man this just blew up! the transfer of speed INTO the sticking point was incredible. If I can figure out how to use this as a warmup prior to a 225 press attempt it might be amazing
Hard to do though as too much work before taking off the band will tire me out prematurely and not enough might lose the transfer. Have to think on it
This was good. And hard. Harder than expected and the top weights were lower than expected. But it really showed me the groove even better than I had hoped. Don't think it's a substitute for heavy day though as the load on the chest is too light I think for long term. I think really working it on speed day is the key
Shitty sleep for some reason and I didn't think I've have anything for this workout but it was solid once I got started
65, 85 x 3
bar + band x 3
65 + band x 2
85 + band x 2
105 + band x 2 135 + band x 1
145 + band x 1
155 + band x 1
150 + band x 1 x 4
this was solid and really showed me than when I hit the sticking point the cue is LAYBACK NOT press through. When I layed back it went well Also have to think layback right from the press call. The only rep I missed is when I tried to press the bar and not lay back first
Tri's were really cooked after all this
Floor pushups
61
61
50
way better than I thought
One db lateral
20 lbs x 10/10 x 3
bent laterals
20 lbs x 10 x 3
A very solid one. Nothing special but super happy my shins didn't act up and pace was decent. Stopped and stretched a lot so overall time was slow but made up for it the last three laps and finished with a nice 7:25 last half mile
50 lb ruck
12 laps
2:05
8 squat stretches
12,967 steps
5.7 miles
This was strong. The Punisher bell now :)
Tempo was high, bell height was 'ok" ( had sat in full squat for a long time prior to the training working on the sprinkler system and my hammies were letting me know not to push too hard too soon) but wind was good, pace solid ( about 3 min between sets) and it didn't freak me out at all
and my body felt fine and the legs were doing the work they were supposed to
One Arm Swing
16 kg x 5/5/ x 2
20 kg x 4/4
24 kg x 3/3
28 kg x 3/3
32 kg x 3/3
40 kg x 10/10 x 10
200 reps
17,600 lb
Decided to try once more the Salomon high tops and once again my shins locked up and I couldn't really walk right.
Fuck
I really like these boots but I have to accept they don't work for me
Gave them away
Walked three laps and my calves felt like they were going to explode they were so pumped. Switched out to my low top salomons and went out and finished the last three laps with ZERO calf issue.
That's definitive
Have to accept it
50 lbs ruck
6 laps
7099 step
3.2 miles
4am BW 175.2
BF 14.8
1 pm
BW 176.6
BF 12.3 (no bath)
W 58.1
LBM 154.6 !
also decided to measure band tension on empty bar
scale weight in start position 252 lbs
- bar weight 45 lbs
- bodyweight 176
band tension at start 31 lbs
band tension at lockout 52 lbs
Just about what the website advertised their tension levels
so for yesterdays workout
at start 125 lb bar weight + 31 lbs =156 lbs
at lockout 177
If I brought bar weight to 145 and added another red band ( 10 lbs at bottom, 25 at top)
that would make it 185 at bottom and 220 at top!
Can also just start with band and start adding weight on max effort day til I hit top end and see what it is
Interesting possibilities!~
185 bar weight + black band + 215 at bottom at 235 at top! lol
This went great! better than expected. The bands pulled me into a tight coil at the start and gave great feedback for the start and really hit hard at the sticking point requiring me to keep good speed through it. Just what I was hoping
Elbows even stayed in better as well. Challenging in all the right places in all the right ways. Once I got used to it it got much easier and faster so I went up in weight. I could see adding a red mini after while too
Press
band + bar x 3
band + 65 x 2
band + 85 x 2
band + 105 x 2 x 2
band + 115 x 2 x 2
band + 125 x 2 x 8 sets
No band x 105 x 1 Man! it flew!
this really helped me stay in the right, vertical groove. It almost felt like I was in a press machine and the only way to push was straight up
this could be a game changer
24 kg one arm swings
10 sets of 8/8
spaced it and did ten sets instead of five. they were strong and easy.very fast pace too and wind was nothing. Still feel good. good sleep last night too plus a long good nap
think we'll do 8 sets of 8/8 as the base. 5 sets of snatches are harder than 5 sets of swings
what a great workout. the best since a month ago when I hit the 100 kg press. My first day back at Cal Ave in four months so I was a bit worried about a new weird routine but it turned out great. I didn't make the 225 but I missed it well, in the groove ,even though I changed shoes
I had a gut feeling the 1/2" adidas shoe would be better for letting me lean back at the start more strongly and I was right
Always trust the gut, at least for the experiment
It worked well from the start and I also figured some other things out
Have to really lean back more at the start ( thanks Nick)
Have to fall back then push ( I thought I learned this but it's crucial) after the press call. Otherwise the bar goes forward. No bueno. the little heel gives me better balance now leaning. the mistake with the shoe before was letting my chin tuck in which shifted me forwards at the sticking point. If I keep looking face up it's not an issue
1) lay back
2) look up
3) fall back then push
Press
65 85 105 x 3
135 x 1
155 x 1
175 x 1
195 x 1
205 x 1
215 x 1 Strong~!
225 x X didn't lean back enough at start
225 x X video above a solid attempt
210 x 1 x 3 all three reps were excellent, my best ever and a PR for reps with this weight
Floor pushups
3 x 60 PR!! not sure if this a pure pr or ties it but I haven't been close in ages!
not having to grind for 4-5 reps with 225 makes a difference!
one arm laterals
3 x 10 with 20
bent laterals
3 x 10 with w 25s
It's real summer now, even hot at 7 am and by 9 am I was sweating more than I've sweat on a sunday in a year.
But a good ruck, calves no problem, legs and hips solid too
Not fast pace but good steady all two hours
50 lb ruck
12 laps
10 squat stretches
13,904 steps
6.2 miles!!
2:05 total
not sure why so long but enough stops and squats too
Meh. This experiment was a success. My hypothesis failed. I thought going light on Monday would prime the pump, grease the groove, refine the timing.
It did, but it also tired me out much more than I thought it would
So now I know, Monday is not perfect but it's the best of all possible worlds for training both heavy swings and heavy press in the same week.
The good news also is that the groove held! and the technique seemed fine, until I fatigued then I started pushing the bar forward.
Press
65 85 105 x 2
135 x 1
155 x 1
175 x 1
195 x 1
205 x 1 decent( above) but not fast. groove was right tho
215 x 1 above
215 x X x 2
215 x 7/8
215 x X
205 x 1
205 x X
205 x 7/8
205 x X
wow so out of it. But I was laying back well and bar path was good. I might have had elbows too high up and elbows flared a bit too. Mainly that's from muscle fatigue
22 kg snatch
5 x 5/5
going to go back to 24 kg speed swings
I just like them better and don't feel like I'm fighting my overhead position at all
This worked great. I didn't even realize how fatigued I've been on Mondays after heavy swings and heavy long ruck til I didn't have to do it today
Took awhile to really warmup but the groove was solid. All the pieces fit together plus I realized I have to make sure my elbows are not up but 'not down' right before I press. I think that might be what pushes the bar forward as I press regardless of my arch or head position. Easy fix too and really finishes the getting tight process
unrack with hips looking at spot
lock into spot and get tight( LEGS) for signal
elbows up
lay BACK as I press- hips automatically go forward
stay under as I press
Press
65 85 105 x 2
135 x 1
155 x 2
175 x 2 x 10 sets
Another solid one. no problems except little sleep from constant fireworks all night. But didn't feel bad at all once I got moving and the best part was absolutely no calf or leg issues at all. Legs felt light loose and strong
Didn't try to go real fast but the pace was solid 3+ mph
50 lb ruck
12 laps
10 squat stretches
12, 041 steps
5.3 miles ( either missed a lap or something)
2 hours almost even
BW 174.8
BF 14.5
Not that cool or breezy but I handled the temp no problem
Strong one! All systems go and each set was solid. Grip absolutely no problem and neither was groin or back. I didn't realize until yesterday that I've been swinging this thing for just about three years! I thought it was less than a year ,lol
It's not quite 'just another bell' as the 48 kg has become but it's close and the 60 kg even closer
One arm swings
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 7
68 kg x 5/5 x 3
This went great. Didn't think about it too much just really concentrating on feeling tight on the unracking, holding tight for a longer pause , keeping my eyes on the X and pushing away from the bar not pushing up Worked great. Pretty well consistent
The longer pause really helps build the tightness
press
65 85 105 x 2
135 x 3
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1
210 x 1
205 x 1
195 x 1
185 x 1
eight singles at bodyweight or above. Decent workload
20 kg snatch
Practice lions roar technique very smooth today with just a couple weird reps but it definitely is the completion of the snatch technique for me
Slept like shit last night. Fireworks waking me up at least 5 times. Just flat and tired. Plus still not in the right position and I think the press call is too fast not letting me build enough tension. Back to the old problem of trying to rush/cheat it up and bounce instead of load and grind.
Losing sight of the x on the ceiling too. How does it go from so good to so out of it so fast?
Even the warmups didn't feel great
Elbows seem to flair out here
press
65 85 105 x 2
135 x 2
155 x 1
175 x 1 best rep all day
195 x 1 meh
205 x 1 x 2 meh
225 x X x 3 first attempt ( above ) was best downhill from there
210 x 1 x 3 ( missed 3rd at repeated it ) no good lockouts but decent grinds . same position and timing problem as the workout go figure
Floor pushups
60
60
55
very surprising! didn't expect to get the second set, so I was strong just out of position
one arm laterals
20 x 10/10 x 3
bent laterals
25 lbs 10 x 3
BW 175.6 !! ( 176.6 at press workout time )
BF 14.5
Really really decent ruck today. Nothing super fast or strong but the body felt the best it's been on a ruck in over a month. Legs felt loose but strong, lungs good and pace decent Average 3 mph for most of it and did 4 mph last mile
Very happy with it and mostly happy that my calves were normal. that tightness was getting old
Plus it was so cool and breezy and overcast! love it. perfect rucking weather
50 lb ruck
12 laps
12,912 step
5.7 miles
1:55 min
9 squat stretches
This went super super well. didn't expect it, as usual, but felt great, body and mind. Legs and back were strong, grip was solid, no fear ( but still respect for the Beast) good bell speed on eccentric and concentric and best height on swings in forever
No gripes
Fast pace too
48 kg One arm swings
16 kg x 5/5 x 2
20 kg 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 3/3
48 kg x 6/6 x 10
120 reps
12,720 lbs
RPE 5
Pistol practice
even these went great. ankles moved well decent depth calves were mobile and quads felt strong
no tweaks
Man I am not heat ready. It finally got super hot ( well 80 deg but at 12:30 and no shade) and I decided to put the 50lb ruck back on ,lol. Bad combo but it got done
Reminded me of why I particularly hate hot summer thursday rucks
Left shin still gets tired early but loosens up perfectly at about 40 min! So weird. I don't think I'm starting that fast ( 16:15 miles) but it started good then started to get stiff on lap 3.
Laps 5 and 6 were best
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