35 lb 3 mile ruck 1:15:33, 15:06 ave pace

 

36 kg swings 25 x 5, snatch holds 8kg 12 kg 14 kg 16kg x 10 sec , pullaparts 3 x 30

 

163.4

35 lg 3 mile ruck 44:29 14:48 pace

 

163.

16 kg snatch 5 x 6/6 1 x 8/8. 20 kg swings 20 sets of 5, band extensions

Better than last week, Plus used the comp bell at the end and it seemed to give me a better lockout for some reason

 

163.8

CB arm casts, paralette pushups, belt squats

 Knee was wonky from tight soleus from stupid fucking bw LUNGES on Sat! Worked on it all day yesterday and its way better but still not right

Literally RIGHT after I got the sciatica under control this pops up

But I've had it before and know what to do but this is getting ridiculous

CB arm casts

10b x 10/10 x 1
15 lb x 8/8 x 2
20 lb x 6/6 x 6

Shield casts

10 lbs x 10/10 x 2

Parallete pushups (true parallel grip) 8 x 10

20 kg belt squat x 2 x 8

32 kg x 2 x 8

162.8

35 lb ruck three miles 1:15:11 15:01 ave pace

 

48 kg swings 20 x 5 ( 35 min ) bw step back lunges 5 x 5/5 pullaparts 3 x 30

 This went well. slept well too ( 7.5!) slow to warmup but groove felt solid once I got to weight and remembered how much this beast wants to pull me over

Last time I did 20 sets with in was in February

164.0

11.0

35 lb 3 mile ruck 44:47 14:55 ave pace