36kg swings 22 x 5 , 44 kg belt squat 4x8 Chin press(!) 105 x 1 x 5, rev grip pullaparts

 This was strong, combined the old set up( get flat on foot then lockout knee STAYING FLAT ON FOOT) then lean back at top for the float 

worked well

Decided to move the pins up TWO notches and try to emulate Alvin Isu's press- starting with both elbows equally under the bar and vertical
Even I just press bodyweight for 10 singles once a week its better than  not pressing at all

35 lb 3 mile ruck 45:17 15:04 ave pace 3rd fastest time

 Very happy with this considering legs were toast after yesterdays heavy swings for volume

tough going last mile but solid times!

169.6

32 kg swings 10x10, 15x5 25 lb CB Pressouts 5 x 6, band ext 4 x 20

 This went well despite a hectic morning and not enough sleep. Focused on the whole foot setup and now I know why I wasnt getting legs into my swings for so long. I forgot this critical part of the balance setup But its back and man I could feel my legs and the groove was remembered

Did the first 5 x 10 at least on the minute but then slow down just a bit for second set.For the next sets of 5 it was about the same pace and I could feel fatigue in my lower back a bit so I sat back more and got more extension at the top

Not bad 175 reps all strong 

170.4

20 lb CB Casts 5-6 ladder x 2, pushups/bw squats ss, hammers pushdowns rear delts

 

These went well
10 lbs x 10/10 x 2
15 lb x 8/8 x 2
20 lbs x 5/5,6/6,7/7,8/8, 5/5,6/6,7/7 5/5

floor pushups  6 x 15

BW squats 6 x 10

15lb hammer curls 5 x 10
band pushdowns 5x15
db rear delt 15s 5 x 12

169.

35lb 5 mile ruck 1:14:30 14:53 ave pace!

 Great one! Second fastest five miler and the FIRST time doing consecutive back to back ruck averaging 4 MPH!

Outstanding

They key is getting that first mile UNDER 16 min

167.8
11.9 

35 lb Ruck 3 miles in 44:51 14:54 ave pace

 Second best three mile time!  It seems the key to getting the right average pace is getting a fast first mile lol- go figure

GREAT night sleep before hand too

170.0

CB arm cast 5 x 5/5 15 lbs Floor pushups. DB hammers,db ext db laterals

 This went well but felt very easy. too easy but I know theres NO guarantee something wont yell tomorro

Ironically too I woke up at 170 lbs! nuts

This will be Mondays new workout Wed will be swipes as main course and crawls after

Last Barbell Press session

 At least for the foreseeable future. Feeling that pinch mid spine even at lightweights on the layback

That position has been mined out it seems. It sucks but hurting my  back again in a NEW way would such even more

Its been a fun 12 years

two misses badly at 205. My brain was definitely telling me  it would NOT let be bend back with that load. It just shut down

I listened.