170 x 1 x 10, 185 x 1, 195 x 1! 20 kg swings 20 x 5 20 min band rear delts 3 x 20

 Super strong today for some reason, So so sleep but each rep flew and felt light in my hands!

185 and 195 felt light only moved "ok" not great. Need to add one set of holds after the top weight with the top weight

166.8 

175 x 1 x 20, stability ball backextensions 4 x 10

 This went well. Strong from first to last set.
Pretty close to auto pilot, with these weights at least

The back extensions are just what I need! seem very weak but definitely a balancer, a corrective for all the ab tension  I get from swings and rucking

Should have been doing these all along

 166.8

35 lb 5 mile ruck 1:13:53 14:46 ave pace! 5th fastest

Well the technique worked and held but it was not an easy ruck. I can see now how I let the technique of Lean,Fall and Plant decline into Lean from the waist and over stride

You have to really stay on top of it but I did and was very close to 14:40 again 

Last mile was  14:10!

165.8

32 kg swings 40 x 5 in 40m, 40 kg belt squat 3 x 8 pullaparts 3 x 15

 Rough nights sleep and hard mental focus but it got done, strongly and got better towards the end and no body parts fell off!

165.6!!

11.8

need to eat today

35lb 3 mile ruck 44:34, 14:50 ave Speed. is back!

Lean Fall Plant! I wasnt leaning and falling enough, thats why my tib was locking up. I was too upright and having to pull my leg through too much

This was actually easy!

Just Lean and fall more and my lower leg ends up just under my CCOM instead of in front of it!

Thank G-d I figured. it out.As always it is technique

167.4

170 x 1 x 10, 180 x 1 190 x 1, 20 kg swings 20 x 5 in 20, band rear laterals 3 x 15

 VERY strong day. Fastest 190 I've done in awhile

purposely slowed down the swing to on the minute. will see if it helps ruck tomorrow

167.8

11.2

149.01 LBM

35 lb 5 mile ruck 1:15:24 15:04 ave pace

 This was weird. Purposely went slow first mile but the watch said 15:54! Did not feel that slow, Current pace showed like 15:30 

Then 14:59 which was fine no shin issues but stopped to pick up a glass hazard on the track and the next mile  was 15:21 which made less sense

then 14:41 and 14:17. slowest I've been in months

 

167.0

11.8