35lb Ruck 44:38 three miles 14:50 ave pace

 

168.0

170 x 1 x 10, 180 x 1, 185 x 1! 20 kg swings 20 x 5 in 12 min, band rear delt

Didn't sleep well. Pretty  tired going win but things warmed up 

Most I've pressed in a long time 

gonna stay here for awhile though. 

 

169.2

172.5 x 1 x 20, band pushdowns 4 x 15/15. 20 lb hammer curls 3 x 8

 This was strong. Stronger than last week too. Last week the weight felt 'new', slightly heavy and unsteady. Today it felt solid and I was much more confident

On the setup

ELBOWS UP

CHEST UP

DRIVE BACK

168.6
8.6%
61.7 hydration! at 12 noon

All time pr ruck! 5 miles in 1:13:40 14:43 ave pace! Easy too

 

168.2

11.2 ( no bath)

32 kg swings 40 x 5 in 35 min, 44 kg belt squats 5 x 10 , left leg spit squats

 These went great hit the goal number for sets. Will stay here for quite a while 

set 20 

set 40

167.8

35 lb ruck 1.64 miles blister cut it short

 Decided to try out my GoRuck Mackall rucking shoes which SHOULD have worked as I wear them all the time and have the same platform as my MacV2 but got a hot spot on my right pinky toe at 1.64 and I knew it wasn't going to get better so I called it

First mile at 15:15 too so it was fine but now I know the only boots that work are my MacV2's

Oh well

170 x 1 x 10 175 x 1 180 x 1! 20 kg swings 20 sets of 5 12 min rev grip pull parts 3 x 15

Switched out shoes to the red do-wins and felt more stable. 1/4" lower heel ,heavier and wider. No problems at all. Plus they look cool lol

set 5/10 ( light is terrible have to turn around 

https://youtube.com/shorts/3-68uTEfQJ4?si=6M5PJrdpfuWq221l 

Cues: chest up elbows up

175 x 1

https://youtube.com/shorts/4xijkAmwnIQ?si=phnNXv7RkRlZJBqO 

180 x 1 (heaviest in months!)

https://youtube.com/shorts/XDis1tHIaoI?si=UTb62p59hFwacsf7 

169.00 

172.5 x 1 x 20, one arm band pushdowns 3 x 15/15, 20 lb double hammer curls 3 x 6

This was hard. Everything moved well but I was too stiff in the shoulders and traps again from swings

 Has to be the volume , not adapted yet

Press technique was solid and I learned I have to keep a soft knee here as well as the swings to get and keep leg tension

set one

https://youtube.com/shorts/kSrtE2LD7uo?si=yHwcw5mE1VaUxpiO 

set ten  

https://youtube.com/shorts/wfcVQOC5fHE?si=oRzRUFPsaV6o8fMe 

set twenty 

https://youtube.com/shorts/k_DxC45DOLE?si=_D8KaQKNKkgsNhwO 

167 at wakeup

168.4 at 11:30 training