40 kg swings 20 x 5 ( 23 min) 40 kg belt squats 4 x 8, rev grip pullaparts 4 x 20

 Slow to warmup, stiff for no reason even slept well but once I got warm it went well

163.4

35 lg 3 mile ruck PR! 43:34 14:30 Pace

 AMAZING!

 Started off so strong and had no problem holding and I have exactly NO idea why lol

could be my fastest loaded  mile ever

163.4

Press 145 x1x 10 20 kg swings 20 x 5, foam block squats 5x5

 These went well. Zero back or shoulder issues from monday

163.4

Press off Chest ( first since Jan) 155 x 1 x 5 135 x 1 x 3, band ext 3 x 10 St band rear delts 4 x 15

Been a minute. wont know how back tolerates this til tomorrow but so far so good. Tried not to overanalyze it just went by feel
Lord knows I've done enough of them but man it felt good to do! Even this light

163

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