5 mile 35 lb ruck 1:13:49 14:45 pace

 This went well.Slept pretty well and body parts were fine. Not great energy or head space but neither were bad

Decided to purposely slow the first mile and see if that help keep the anterior tib from light up.Which it did until the last mile

But cant complain about the time: fourth fastest ever

I think first mile was 15:24 or something close. belt squats did not overly tighten or fatigue legs so they stay

166.6

12.0

32 kg swing 40 x 5 in 40 min 40 kg belt squats 3 x 8, rev grip pullaparts 3 x 20

This was solid. Workman like, Everything held together

Strict on the minute  

Brought back belt squats as it seems I've more leg issues rucking since switching things up
We'll see tomorrow

166.8

10.8 ( bath)

May 21 3. mile ruck current pr 44:03 14;40 ave pace

For some reason didnt post this! Best ever

 

35lb ruck 3 miles in 44:25 4:47 pace ( 3rd best)

 This was hard despite perfect overcast sprinkly weather. Started out fast and my left anterior tib started getting tight
Still could keep decent pace but wasnt sure how it would end up

But it was good overall

Just not easy

167.4

12.3 at 4 am

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