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

35 lb 5 mile ruck 3rd fastest time tie, 1:14:29 14:53 ave pace

Felt groggy this morning, neck a bit sore from hard sleep and just not peppy even tho plenty of decent sleep

But legs felt great and pace was solid. Just hard to stay focused on keeping the pace

Splits:

1) 15:36 ( good)

2) 15:07 really good

3) 14:46

4) 15:39

5) 14:11!

167.0 Light!

32 kg swings 37 sets of 5 in 37 min, 44 kg belt squats 5 x 10, left leg split squat 4 x 10

 Strong day, better than last week, could have done 40 sets but stuck to the progression

Squats were better too, one more set no problem

This foot print setup is magic AND my legs are growing and feel strong again.

that was the missing link

last set of swings

https://youtube.com/shorts/2sZJz0vlVZA?feature=share. 

167.8 

35lb 3 mile ruck pr 44:30 14:49 ave pace all time best

172.5 x 1 x 12, 20 kg swings 20 x 5 11:45 min, single arm band pushdowns 4 x 12/12

This went great once I got settled in and got the glare from the windows fixed

Should have gone

155 165 172.5

Once I got settled it moved perfectly but we'll see if I stay here or drop back to 170

https://youtube.com/shorts/z42wSJOBURw?si=o-dLRqgkA-wcuopj 

https://youtube.com/shorts/0DZBiee5yX8?si=sWEXuQD9g5mrlbuy 

https://youtube.com/shorts/qBz_OBO9wEE?si=Nc3Xbjp25aIixEBD 

168.8 

170 lb Press x 1 x 20 !, 20 lb hammer curls 4 x 8, rev grip pullaparts

This went perfectly. Virtually every rep was the same and strong and fast.

No hiccups 

set 13

https://youtube.com/shorts/fFXqp0liCyg?si=X7zLbzSOP9Uml5ec    

set 20

https://youtube.com/shorts/8sXMk1XN-q8?si=OPy0nCUkqVB7Wp6z. 

168.0

35 lb five mile ruck 1:15:36 15:05 ave

this wasn't that hard but legs were just heavy and I. had a slow start despite sleeping well 

splits

1) 15:25

2) 15:19

3) 15:07

4) 14:45

5) 14:29

167.2!!

32 kg swings 35 x 5 in 37 min, 44 kg belt squat 4 x 10, left leg split squat 10,9,8

 This went great. had some ideas about 40 sets but 35 was plenty. Finally understanding the idea behindAXE training now that I've lowered the bell weight 

https://youtube.com/shorts/XCS1CbRVbLA?si=OeMv6t7gifIGC-Wu

https://youtube.com/shorts/UvMARpqZrk8?si=hA1AMDZMPdNryCbv 

168.2