16 kg press 10 x 3/3, 36 kg belt squat 5 x 8, floor pushups 3 x 15 1 x 112 , band tri ext 3 x12

 Sleep best in week.Sciatica much better. Right now feel normal

workout felt ok

165.4

11.1

35 lb ruck 3 miles 1:14:28 14:53 ave pace

 This was hard. Sciatic woke me up at 1 am and although I ended up with 6:18 sleep my HRV was 12!!! and I feel it

Tried to use the quicker steps to get some early speed but the first mile sucked 15:36 but then I went back to Lean, Fall, Push and things got better just took me two miles to warmup. 

165.0

11.5

32 kg swings 30 x 5 in 30 min, floor pushups 3 x 15 , rev pullaparts 4 x 20

This went way better than expected. slept well last time til sciatica woke me at 1, pretty strong line but that was the first night in 4 with no alleve or ibuprofen just one aspirin

But sleep numbers were good and I felt ok

I think not doing enough  hip opening squats was the base of the problem,knee and ankle mobility are good but hips I ignored

A few sets of flat footed, wide stance supported squat stretches seems to have made a big difference

But at least I'm not panicked now and have been able to sit still and relax. First time in awhile not feeling inner torque

Also did the pushups ( partials with power like before) and 8 kg kb press to see

felt ok on both

164.8

35 LB Ruck 3 miles in 44:58 14:59 ave pace

Realized I didnt know exactly HOW to ruck faster; should I push off harder? Leave my leg extended longer? Faster race but that means what?

Turns out it means faster STEPS PER MIN!

At 15 min/ mile my stride length is 29/30 inches at that equals 121 steps per minute. To Ruck 14:30 I have to take 125 steps per min

Now I have to key in on exactly how many steps per minute I'm taking now

Excited though to finally  have the answer; I just didnt ask the right question

166.4

11.1

20 lb arm cast 5 x5/5 10 lb shield cast 5 x 5/5

 This was solid but not easy. Should not have done the one arm shield casts second, lots or wrist stress

Probably just do two hard work going forward

Sciatica basically gone thank g-d and sleep was solid although not perfect

167.2!!

11.9 

sleep helps!

35 lb 5 mile ruck 1:14:15 14:50 ave pace

 

This went well despite a slow first mile 15:28 

Same pace as last Sunday
Sleep was decent but sciatica still woke me up hard time unfucking it but so far today it hasnt talked to me even in my nap

Clubells tomorrow so we'll see

164.6

32 kg swings 30 x 5 in 25 min, 16 kg front squat 5 x 5, pullaparts 3 x 20, bench pushups 5 x 10

 Slept decent ( took pigeninin ) RIGHT before bed and it helped and sciatica didnt kick in at all til 3 am so its getting better

Knee nerve flossing is helping and I had the most back relaxed evening in a week.
Warmed up cautiously and used old lumbo pelvic rhythm style and didnt try to swing high and it went well

Could have done 40 but 30 seemed smarter

Kb front squats ( just left arm rack) were good too

Pushups were not , left shoulder rattling around too much so those are out as a replacement for presses

Next up : CB arm and shield casts

164.8

11.9