35 lb three mile ruck 44:05 14:40

 pretty strong thought the first mile would actually be sub 15 like last week but it dropped some speed mid way

but 14:40 is fine

163.4   

65-115 x 4 presses then 5x4 at 115, 135 x 1,20 kg swings 20 x 5

 Decided to see if I could figure out how to do reps again, no matter how light

My groove when I did 160-175 5x5 was more solid than I thought so I went back to that

Fours seemed better as I could hold my breath the whole time

65, 85.105, 114 x 4 x 5

163.2

170/175/180 x 1 160 x 1 x 5 Band pushdowns 4 x 12

 Tried the old layback technique: push my hips forward til I start to lean back then press

It worked ok but doesnt give enough bar speed at the start so the lockout was weak

Back to the semi stiff knee Olympic press again

162.8 this AM! 164 at workout

35 lb ruck 5 miles in 1:13:19 14:39 ave pace

 This started off slower than I wanted for the first two miles then I loosened and all was fast

163

35 lb ruck 43:44 14:32

this went shockingly well. Actually thought I had a shot at sub 14:27 pace for an all time total best for either distances
First time though I believe that all miles splits were sub 15 min AND it was 83 deg

163.2
 

20 kg swings 20 x 5, 115. lb press 10 x 1

 

164.4

35 lb 5 mile ruck 1:13:59 14:47 pace

 Felt surprisingly fresh this morning. I think the new, lower level of swing volume suits me

Wasnt easy. but the legs obeyed for a change

163.6