Thursday ruck 3 mile PR

 Wow this was good. Out of nowhere, too

3 miles in 49.10!

45 lb ruck

6 laps

49.10

16 min 28 sec average mile

3.64  mph ave

172.4 bw

16 kg One arm swings 20 x 10/10 ( 25 min) Press 145 x 1 x 8

 this went well. swings were strong and steady and pressing afterwards posed no problem, actually felt good to be already warm going into them

Normally weight selection for warmups

BW 173.2

145-205(!)- 180, laterals rear delts

 Hit exactly what I wanted to today, pretty much in the way I wanted to, as well.

Just a bit nervous about it too but walked away not feeling my tricep or elbow not even one bit!!

Totally focused on

1) taking the bar off with the chest not the arms

2) thinking RIGHT right from the unrack

3) stiff leg start ( that got weaker as I got over 200 but thats the cues)

135
145
155
165
175 
185
190
195
200
205
195
190
180

173.2

Sunday ruck

 Solid one. Got out a bit later than usual and man it was nice to sleep in. Still cool and crisp and got some extra early morning light

45 lbs

9 laps

4.5 miles

1:20 min

top speed 3.6 mph

BW 172.

36 kg one arm swings 25 x 5 in 25 min, 36-44 kg belt squats 10-8, pullaparts 4 sets

 Surprisingly strong especially since my left should subluxed a bit yesterday evening and was still not right when I got up. Settled itself thank g-d but I wasn't sure it would. elbow/triceps was back too and I think it all starts in the shoulder

It was not fun

But the swings were. I can't remember when I used the 36 for training but it moved really well. Feels great not to be in a fight with the kettlebell ALL the time.. I can really focus on form technique and timing so much more

Can't believe we finished so fast

then 36 x 10, 40 x 10, 44 x 10  44 x 8

then four  sets of pullaparts

171.2 !!!

Thursday ruck 3 miles in 52 min

 Really  really solid one take,  Just a shade under 52 min which is 17:20 pace. with  the 45 lbs on that's really decent for me

Body parts all cooperating

45 lbs

6 laps

3 miles

51:50 min

172.2

16 kg swings 20 x 10/10, 28 min, parallete pushups 4 x 12 , bodyweight squats 4 x 15

 this  went easily and strongly. definitely feeling some unusual tightness of left leg IT band lateral quad down by my knee which is making me uneasy. I think the tightness is from lateral calf though do to going from 50 swings extra to 400

Plus 80 or so deep squats. gotta get this to relax tho so we'll see

172.2 

Post injury PR 200 x 1,145-200-185 pyramid, laterals rear delts band pushdowns

 This went great. My goal was to repeat last weeks pyramid but NOT feel ANYTHING in my elbow or triceps

Not only got that but made 200 too. Was thinking of taking 205 but did not want to be greedy
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
190 x 1
195 x 1
200 x 1
190 x 1
185 x 1 x 2 !!
very very happy

Focused on unracking the bar with the chest instead of the arms and purposely  kept my elbows down, if not a little behind the bar so as not to overload the  tri's right out of the gate
 AS WELL AS  thinking RIGHT the whole time

So it was Chest, Right,Stiff

173.2

32 kg swings 25 x 6 ( 26 min ), belt squats 32, 36, 40 x 10, pullaparts 3 x 30, pbar pushups 4 x 12

 Best workout in forever. Energy really good, technique felt solid, body didn't hurt, power was good recovery as well

25 sets in 26 min, we were going fast. Of course I have been doing 10's with this weight but still

Very happy. even on the pushups tho I HAVE remember to THINK RIGHT. Testing to see how the tri/elbow would feel and immediately realized I was really doing the rep with MOST of my weight on my left arm!

So weird. Once I 'thought right' everything was fine

173.6

12.9 

Thursday Ruck

 Pretty decent one. Cool weather  and overcast and body felt good. Sleep was good too

Fast start, first mile in 15 min! Shocked me and I thought I would be able to continue that pace but it slowed a bit and ended up average 18 min mile four the total

45 lb ruck

6 laps

3 miles

Legs felt good the whole time

53-54 min

173 BW