Thursday ruck

 Another really good one. Hotter than it's been but legs were moving so well early on and stayed that way.

Another good night sleep too

45 lb ruck

6 laps

3 miles

54 min

18 min miles!

SOLID

173.

185 x 1 x 6, 195 x 1 x 6, 20 kg swings 5 x 5/5, floor pushups 30, 30,20

 This went very well. really focused on holding the lockout better and that went overall well

Two things, one, I have to be in perfect balance and two, it takes a lot more out of me doing this

That's ok just have to get used to it, build up

Also do 195 for the sets first then go down, I was too tired after the 185 work to do the 195 justice, Plus we were going very fast

But overall VERY happy with the technique and work

174 BW

200,205,215, 210, 205 x 1 x 3, laterals rear delts front raises

 Really good day and I learned something important,too. Changed the warmup a bit and it worked great/ went from 185 to 200 which was just heavy enough to force me into 'heavy weight' technique ( which was the goal)

then to 205 which missed out in front. drop and pop. so what I learned was to not only make my legs stiff but my torso too when I start the press and it worked great

cues

1) Stiff legs

2) Stiff push

3) X

basically stay stiff and stay on the X

20 lb laterals etc

12 lb front raises, liking these

172.8

Sunday ruck

 Slept well and woke up fine. Even slightly cooler today but as soon as I started the ruck ( on the way OVER  to the park) the left glute started talking to me. Not bad but definitely there

Really slowed my pace and it felt ok but I'm still not sure why

After the first hour it felt normal again and I picked up my pace a but but weird. Lower glute into the IT band insertion ( but I don't feel IT band at all)

45 lb ruck

9 laps

4.5 miles

10,000 steps

1:25 min pace

ten min dog talking

1:45 total time on feet

172.8

40 kg swings 25 x 6, 40 kg belt squats 8,10,10, BW lunges 3 x 6/6, pullaparts 3 x 30

 Woke up feeling  great. Even my left glute released and felt normal ( which had me worried). Everything felt square and energy was good.

Even neck right bicep and lat felt normal lol. and by normal I mean 'normal normal' not MY normal which is semi tweaked somewhere

25 sets in 32 min

bw 173

Thursday ruck

 All good except left glute  is tight for some reason. Walked through it but it definitely slowed me down. Got tighter after the  ruck, of course,nothing serious but a pain ( in the ass  ,lol) to have to work out. Since NOT leaning while standing at work everything is in re adjustment mode. Close to square plumb and neutral the better but a realigned process at play

45 lb ruck

6 laps

55 min

3 miles

172.6 bw

185 x 1 x 6, 195 x 1 x 6 215-235 static holds, 20 kg swing 5 x 5x5, floor pushups28,28,20

 Slept like shit last night but didn't actually feel too bad and this workout was on fire! Could keep my knees locked and each set moved really really well

The cue were : LOCK  THE KNEES, PRESS TO THE X

The two things that matter most. If my knees flex too much I lose hip drive and the bar goes foward. If I lose the X the bar goes forward

If I lock the knees I don't have to think much about balance OR pausing. It happens

Not trying to push the bar back over my face makes the groove so much more simple

the static holds went great too. Overload and hyperfocus on locking and holding knees as well as staring at the X

BS 172.6

200/205/215 x X x 3 205 x 1 x 3 ,laterals rear delts front raises

 Did the technique I wanted to but it didn't work. Pushing back 'to the slot' so early seemed to cost me balance at the sticking point

but work capacity was good and the three missed grinds at 215 didn't hurt my 205 downsets 

at 205 and up I have to initiate hip drive prior to pushing back I think. Especially with these full pauses

  BW 172.6

Sunday Ruck

 Terrible sleep. Didnt even stretch out as  I needed the extra 1/2 hour of sleep more. Overall the walk wasnt too bad but I crashed the rest of the day with multiple naps and feedings.

45 lb ruck

9 laps

1:30  min

10,026 steps

4.5 miles