32 kg swings 40 x 5 in 40 min, 16 and 20 kg goblet squats 2 x3 and 3 x 3, both leg split squats 3 x 6/6

 This was good despite not great sleep. Dropped the silverback squat during bodymaintenace and subbed it with supported squat stretch and it opened up my  hips much more and I got far. less lower back fatigue during the swings

Goblets were rough showing me how much I need the practice. Still getting a lot of ab involvement but I'll deal

167.0

12.2

35 lb 3 mile ruck recent PR 44::21, 14:46 ave pace

 

Wow! didnt see this coming! it was pretty hard too, legs were a bit heavy from the max vo2 swings ( which I've decided to go back to strict one min rest (AXE) with the 20 kg

I could feel the effects of lactic acid today.

14:43 is my five mile pr so I should be able to beat that for three soon

Pumped

168.4 !
12.1

170 x 1 x 10, 175 x 1, 185 x 1, 195 x miss, 195 x 3/4, 20 kg swings 20 x 5 8 min, rear band laterals 3 x 12

 Not bad but not great emotionally going in, Fought it off but still distracting

Staying on my visual spot helped immensely but a few my head  moved too early

First 195 was a rushed mess and I should. have been able to lockout 195

4 am 167.4

         11.7%

12noon 168.4 !

               8.0%

               62.4% hydration highest ever I believe

             

172.5 x 1 x 22, band pushdowns and reverse curls 3 x 12

 This was fine. Bunch of minor distractions but all the presses were very solid, almost casually easy

Started looking up too early as I started to press which put the bar out in front ( like my old layback technique) around set 15 but quickly figured it out and fixed it

167.00

35 lb 5 mile ruck 1:14:27 14:53 ave pace( 4th place tie)

 This was solid and despite feeling pretty stiff getting up it warmed up quickly

Sleep was good, 6:50 and 1:05 deep! Ipigenin at 50 mg seems to be working

166.8

12.5

32 kg swings 40 x 5 in 40 min, 40 kg belt squats 5 x 10, left leg splitsquat 3 x 10

 Its not heavy but damn, 40 is a lot of sets. the last ten, obviously, are the hardest but I'm really liking this approach

166.8

10.2 didnt eat much yesterday.

35 lb 3 mile Ruck PR 44:27 14:48 ave pace

 

this was just strong and fast from the start. sleep was ok and not great emotionally but the ruck just flew

168.4