35 lb ruck 5 miles in 1:15:03 15:00 ave pace!

 Third best time ever!

Slept great with a pr 1:12 min deep sleep and 6:46 overall time

Not sore, backgood and mentally ready

Cool and crisp

started off good with  15:45 first mile then neg splits

had to shuffle a few times the last mile to make SURE I got the time

Last five mile ruck at age 68. Next sunday I will be 69

168.8

13.5

44 kg swings 20 x 5 in 24 min, 44 kg belt squats 4 x10, press 65- 95 x 1, pullaparts 3 x 30 angles

  This went better than expected. yesterday my elbow( left) was out ( I assume from floor pushups- again) then woke up with a tight back from tight abs. Too much new stuff and bigger volume overall is saying NO.

Have to go back to whats shown to work and figure out the technique and load.

One thing that IS  working is the new/old footprint set up on the swings AND the belt squats. HUGE difference for the squats, 10s were easy again. Not quite as deep but a much better groove. kinda a non lockout style

168.4

35 lb ruck 3 mile 46:01 15:20 ave pace

 this was hard. 51/4 sleep last night, wet soggy sand and tired legs from lunges.first mile was good but for perhaps the first time ever the second mile was slower, really had to push the last mile to catch up. even some airborne shuffling! lol

Not recovering well. lots of niggling imbalances popping up

168.8

5 sec rack holds 175 x 3 sets, 25lb arm casts 3 x 5/5, floor pushups 30,30, 35, 15 lbrear delts 5 x 15,lunges 4 x 10/10

 This went ok despite lower back being tight during sleep. abs tight but finally stuck the supernova in right glute medius and it went away. But had me spooked. Then ronin plopped onto my right extended knee in bed and I thought he fucked it up. Nothing hurts specifically but it feels "weird"

Holds went well
135 x 5s
155x 5 s
165 x 5s
175 x 5 x 3

casts
15 lb x 5/5 x 2
20 x 5/5 x 2
25  x 5/5 x 3 ( first time with this weight in forever

pushups were strong even after all that tri work

168.9

Chin Press 170 x 1 x 10,wt pushups 32 lb x 2 x 8,53 x 8, 20 lb hammer curls 4 x 10, band rear delts 4 x 15

 This went great. Went without elbow sleeves and elbows are better.Think they create too much compression and wedge the joint open.

One,this form looks so much cooler even if the weights are light. have to readjust mentally. I ended up with two sets where I layed back too much and I dont like looking at it at all anymore

Went back to the Innov8  heel and I'm  just so used to it

Going to repeat this workout next week and make it more solid

168.8

35lb 5 mile ruck 1:16:15 15:13 ave pace

This was good. Not great but solid. No tibs seizing up. Started out slow and let it build. Legs pretty toasty from yesterday so lots of stop and shake which makes a huge difference

Anything under 15:15 ave pace is a win

 

168.0

13.3

40 kg swings 20 x 5 in 23 min, 40 kg beltsquats 4 x 8, left leg lunges 4 x 10, rev grip pullaparts

 Solid one despite shitty sleep. total numbers were good but just up 5 different times for pee and dogs

Setting the whole foot during my set up has fixed many things; legs are WAY more involved start to finish, hike pass is much easier, balance is better as is power

No down sides, have to be careful leaning too far back at the top as I can lose the whole foot setup  but no problem

168.6

11.3 after bath