32. kg swings 40 x 5 in 40 min, 44 kg beltsquats 4 x 8

 This was strong. Making sure I keep my big toes planted on descent keeps my legs in the lift much better and way less back

Height was solid

166.4

35 lb 3 mile ruck All Time PR!! 43:39 14:31 ave pace!

 Wow. I had thought this pace was possible for  me but given how far away 14:38 has seemed the last month I thought that perhaps it wasnt

But really hyper focused on LEAN FALL PLANT technique it just happened

For a hot second I actually I'd make 14:30 lol!

The other technique problem solved was stride length. I SHORTENED my front stride and  actually tried to plant slightly BEHIND my COM after the pushoff .

So lean fall plant and bring the heel strike under me quickly AND  lean from the rear leg big toe ( not the waist) this prevents bending from the waist

What an experience!

Hot too-83 or so- but didnt bother me at all

Also 2 mile PR 29:30 and the FIRST TIME  in 44 minutes for the 3 miles!

166.4

170 x 1 x 10, 185 x 1, 195 x 1! 20 kg swings 20 x 5 20 min band rear delts 3 x 20

 Super strong today for some reason, So so sleep but each rep flew and felt light in my hands!

185 and 195 felt light only moved "ok" not great. Need to add one set of holds after the top weight with the top weight

166.8 

175 x 1 x 20, stability ball backextensions 4 x 10

 This went well. Strong from first to last set.
Pretty close to auto pilot, with these weights at least

The back extensions are just what I need! seem very weak but definitely a balancer, a corrective for all the ab tension  I get from swings and rucking

Should have been doing these all along

 166.8

35 lb 5 mile ruck 1:13:53 14:46 ave pace! 5th fastest

Well the technique worked and held but it was not an easy ruck. I can see now how I let the technique of Lean,Fall and Plant decline into Lean from the waist and over stride

You have to really stay on top of it but I did and was very close to 14:40 again 

Last mile was  14:10!

165.8

32 kg swings 40 x 5 in 40m, 40 kg belt squat 3 x 8 pullaparts 3 x 15

 Rough nights sleep and hard mental focus but it got done, strongly and got better towards the end and no body parts fell off!

165.6!!

11.8

need to eat today

35lb 3 mile ruck 44:34, 14:50 ave Speed. is back!

Lean Fall Plant! I wasnt leaning and falling enough, thats why my tib was locking up. I was too upright and having to pull my leg through too much

This was actually easy!

Just Lean and fall more and my lower leg ends up just under my CCOM instead of in front of it!

Thank G-d I figured. it out.As always it is technique

167.4