175 x 1 x 20, tricep band ext 3 x 15

 All over the place today. Making stupid mental errors, nothing horrible but not perfect reps. Biorhythms an intellectual bottom. lol Felt like it

Slept well though

166.2 

35 lb five mile ruck 1:14:25. 14:52 ave pace

This went better than expected. Was pretty tired at start( still not getting back to sleep well after my first pee wakeup but started out slow on purpose

but each new mile dropped pace accordingly. a very decent over time and pace
15:21 first mile split

 

165.2 BW

32 kg swings 40 x5 37 min, step up/step over low box 4x?, supported pistols two foot down one leg up 3 x ?

This went well. Pretty strong even and faster than usual

Sleep ok but not enough deep ( 30 ) HRV 59 which is good

Step work was interesting, we'll see tomorrow, Neg to concentric pistols were surprisingly decent

166.2

11.5 ( b)

35 lb three mile ruck 44:45 14:54 ave pace

 This went just as I hope.Still not getting enough sleep so I was really dragging at start but I felt better almost immediately

Wanted to stay just around sub 15 min miles and it was spot on

166.2

170 x 1 x 10, 180 x 1, 195 x 1, 20 kg swings 20 x 5 20 min, long ext band ext 3 x 12 purple

 Still only 5.5 hours sleep but better quality .Focus was much better as well

Open foot width up an inch on each side and it felt much more stable on all parts

Important un rack cue: BIG AIR

The bigger the air the taller the chest and the more stable to base

BW 166.8  about 18% above BW

175 x 1 x 20, bandlong. head ext 3 x 12, db rear delts 5 x 8 with 15s

This was the worst focused session I've had in months.Two days in a row of shit sleep (fireworks ) made it hard to really concentrate. No major problem but the details kept slipping:

 Not enough air on setup. losing visual on setup ( MISSED first rep!) elbows not high enough etc etc

All in all strong enough just not crisp

166.6

35 lb ruck 5 miles 1:15:29 back off week

Decided to slow things down on purpose and this worked out great. Been feeling overtrained and my CNS told me to have some slower times so I listened
This was so much less stress that I realized just how hard I have been pushing lately

Its cool and the PRs are great but   form started to get ragged and this is certainly fast enough

The original goal I shouldnt forget was four MPH for 3 and 5 miles

My body feels better already