32 kg swings 40 x 5 in 40 min, 48 kg belt squats 4x8, ball supermans 3 x 10 sec holds, rev grip pullaparts 3 x 20

 This was hard, Slept ok but just had no energy

But it got done

166.6

11.5

35 lb 3 Mile ruck,43:49, 14:36 ave pace ( 2nd best)

This was good but hard. Didnt set out to try to break or even duplicate last weeks speed fest but the first mile was FAST  so I went for it and left tib was ok til it wasnt and I had to shake it out around 1.5. Technique was solid but I was  just a bit fatigued from everything

But cannot complain about the times and two miles at 29:26 was a PR

170 x 1 x 10,180 x 1, 190 x 1, 20kg swings x 5 x 20, band rear delts 3 x 20

 This was strong and controlled. Best 190 I can remember, just like the 180

167.2

175 x 1 x 20, db rear delts 5 x 8 w/15s

 This was very strong. A bit mentally distracted but I worked through it

167.2

35 lb 5 mile ruck ALL TIME PR! 1:12:18 14;27 ave pace!

 THIS IS JUST INSANE!~

After Wednesdays 9 second PR on my three mile time as I headed out this morning I thought if I could get under, or even close to, my five mile PR of 14:38 I'd be happy but this?
ECSTATIC 

I knew I had to get a mid 15 min pace for the first mile then stay close to my lap times for the 14:40 I've done before but I didnt expect this

First time under 15 min miles for all five

First time under 1:13 for five

Two mile pr under 29 min 

Three mile PR 43:18

But by left tib did start to congest around here and I was very concerned I wouldnt be able to hold pace

Lean Fall Plant was working but the lean seemed to load the tib at this pace

Solved it by leaning a bit less and making the arm swing more about the. back swing then the drive forward.'

Seemed to balance out the COM off my tib. Shook my legs out and it was fine the last 2 miles, obviously

Also make my steps even shorter but faster

Amazing day

166.4

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