205 x 1 x 4 ( + 1 missed ) horiz parallete pushups , 4 x 15, seated laterals 3 x 10 12s, band rear delts

 Best press day in a year. the only rep I missed I didn't keep my hips in front after I unracked( too vertical) and bar went forward

The key is hips in front and falling back before I push

For never using this exact technique with heavy weights  I am very happy

169.4

35 lb ruck 5 miles 1:16:14 5:14 ave pace

 Pretty decent. what once was the ceiling is now the floor!

Splits

1) 16:02

2) 15:13

3) 15:07

4) 14:41

waiting to the start of the laps to start timing and I guess it helped a bit but not by much

169.0

12.5

48 kg swings 10 x 5/5 ( 20 min) with transfers, 48 kg belt squats 4 x 10, L press 120 x 1 x 8, rev pullaparts 3 x 30

 Was worried about  this one. Haven't done transfers with this weight in just about a year!

Slept 7 hours but didn't feel rested 

But it was ok

Height was just fair as ten reps is kicking my ass and the focus was not hurting anything with the transfer

Legs are worked SO much more this was

Press went great

Simplified cues

SET UP IN FRONT OF BAR

X

FALL BACK AND PRESS

X

Falling back BEFORE  pressing is key .If I do this by hips, which are already in front of the bar drive forward more, exactly what I've been trying to get happen

169.8

12.1

Thursday Ruck 3 miles 5:12 ave pace

 Legs were tired from speed swings on Wed but overall time was still very good

35 lb ruck

3 miles

45.42

5:12 ave pace!

Ed Coan setup/Kono fall back/press: 175 x 1 x6, 185 x 1 x 5, 16 kg swing vo2 24 sets of 8, ring tri ext, reve band curls

 Push press out. Too much knee, could feel it already.Then  looked back at my best 225 lb presses, Pretty much all have me setting up with COM in front of bar

The  issue back then was how to initiate. I tried the Kono fall back/press and it worked great. If I press THEN fall back too much on my  shoulders. If I fall back THEN press it felt great

Also have to lock knees in front of bar too

1) Setup with hips on front/spot X

2) Lock knees in front of bar/ stay on X

3) Fall back press to X

169.6

12.9

195 x 1 x 5, 200 x 1 x 4( 1 miss), pbar pushups 3 x 20, band rear delt standlaterals 3 x10 12's

 This went ok but not perfect. I think I have to lead with  my hips until the knees bend then drive

This was ok with these weights and the IDEA of using leg drive as the trigger to get starting speed  is 100%  right but I think the hips have to move first

We'll see Wed

169.8 

12.9

147.9 lm

35 lb 5 mile Ruck ALL TIME GOAL ACHIEVED! 5 MILES IN 1:14:17

 I can't believe I actually did this! This has been my dream since after my TKR and I started rucking;; b

being able to ruck at 4 MPH.

It's not the 12 miles in 3 hours thats the Ranger School standard but I aint running with it either

BUT

I DID IT! It was actually easy, too

My legs were loose and lungs strong from the start

Wednesday's 3 mile PR was a harbinger

BW 170.2

Couldn't be happier

44 kg swings:10 x 5/5 18 min, 44 kg belt squat 4 x 10, press 120 x 1 x 8, rev grp pullaparts 3 x 30

 This was strong. The transfers are definitely a bigger challenge than they've ever been. But,  doable

Pretty decent height and power. still feel the speed swings are helping

Went fast too. Not easy

Squats opened up quickly 

Presses were great, narrowed my stance, spotted the X on unracking, did a definite knee bend and drive

Very good for both timing and technique work

169.8

11.2

59.2

150.8 LBM