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 

32 kg swings 40 x 5 in 40 min, 48 kg belt squats 4x8, ball supermans 3 x 10 sec holds, rev grip pullaparts 3 x 20

 This was hard, Slept ok but just had no energy

But it got done

166.6

11.5

35 lb 3 Mile ruck,43:49, 14:36 ave pace ( 2nd best)

This was good but hard. Didnt set out to try to break or even duplicate last weeks speed fest but the first mile was FAST  so I went for it and left tib was ok til it wasnt and I had to shake it out around 1.5. Technique was solid but I was  just a bit fatigued from everything

But cannot complain about the times and two miles at 29:26 was a PR

170 x 1 x 10,180 x 1, 190 x 1, 20kg swings x 5 x 20, band rear delts 3 x 20

 This was strong and controlled. Best 190 I can remember, just like the 180

167.2

175 x 1 x 20, db rear delts 5 x 8 w/15s

 This was very strong. A bit mentally distracted but I worked through it

167.2