Sunday, July 05, 2020

50 lb Ruck

Another solid one. no problems except little sleep from constant fireworks all night. But didn't feel bad at all once I got moving and the best part was absolutely no calf or leg issues at all. Legs felt light loose and strong

Didn't try to go real fast but the pace was solid 3+ mph

50 lb ruck
12 laps
10 squat stretches
12, 041 steps
5.3 miles ( either missed a lap or something)
2 hours almost even

BW 174.8
BF 14.5

Not that cool or breezy but I handled the temp no problem

Saturday, July 04, 2020

60 and 68 kg One Arm Swings, weighted pushups, laterals

Strong one! All systems go and each set was solid. Grip absolutely no problem and neither was groin or back. I didn't realize until yesterday that I've been swinging this thing for just about three years! I thought it was less than a year ,lol

It's not quite 'just another bell' as the 48 kg has become but it's close and the 60 kg even closer

One arm swings
16 kg x 5/5 x 2
20 kg x 4/4
24 kg x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 4/4
44 kg x 4/4
48 kg x 4/4
60 kg x 5/5 x 7
68 kg x 5/5 x 3

best performance with both bells ever

Wt pushups ( horiz bar)
bw  10
53 lbs x 10 x 3


double laterals 15s
3 x 10/10

BW 175.00 !!
BF 13.2 ( bath)
W 57.8

Wednesday, July 01, 2020

Single weight ladder 175-210, kb snatch, laterals/Start of new schedule

This went great. Didn't think about it too much just really concentrating on feeling tight on the unracking, holding tight for a longer pause , keeping my eyes on the X and pushing away from the bar not pushing up
Worked great. Pretty well consistent
The longer pause really helps build the tightness

65 85 105 x 2
135 x 3
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1
210 x 1
205 x 1
195 x 1
185 x 1

eight singles at bodyweight or above. Decent workload

20 kg snatch
Practice lions roar technique very smooth today with just a couple weird reps but it definitely is the completion of the snatch technique for me

20 kg x 5/5 x 5

3 x 10/10 15s

BW 176.6
BF 13.9
W 57.8

Monday, June 29, 2020

225 lb press attempts, 210 singles, floor pushups laterals

Slept like shit last night. Fireworks waking me up at least 5 times. Just flat and tired. Plus still not in the right position and I think the press call is too fast not letting me build enough tension. Back to the old problem of trying to rush/cheat it up and bounce instead of load and grind.

Losing sight of the x on the ceiling too. How does it go from so good to so out of it so fast?
Even the warmups didn't feel great

Elbows seem to flair out here

65 85 105 x 2
135 x 2
155 x 1
175 x 1  best rep all day
195 x 1 meh
205 x 1 x 2 meh
225 x X x 3  first attempt ( above ) was best downhill from there
210 x 1 x 3 ( missed 3rd at repeated it ) no good lockouts but decent grinds . same position and timing problem as the workout go figure

Floor pushups

very surprising! didn't expect to get the second set, so I was strong just out of position

one  arm laterals
20 x 10/10 x 3

bent laterals
25 lbs  10 x 3

BW 175.6 !! ( 176.6 at press workout time )
BF 14.5

Sunday, June 28, 2020

Cool ruckings

Really really decent ruck today. Nothing super fast or strong but the body felt the best it's been on a ruck in over a month. Legs felt loose but strong, lungs good and pace decent
Average 3 mph for most of it and did  4 mph last mile
Very happy with it and mostly happy that my calves were normal. that tightness was getting old

Plus it was so cool and breezy and overcast! love it. perfect rucking weather

50 lb ruck
12 laps
12,912 step
5.7 miles
1:55 min
9 squat stretches


BW 175.2
BF 14.7

Saturday, June 27, 2020

48 kg One arm swing 10 x 6/6, pistol practice, laterals

This went super super well. didn't expect it, as usual, but felt great, body and mind. Legs and back were strong, grip was solid, no fear ( but still respect for the Beast) good bell speed on eccentric and concentric and best height on swings in forever
No gripes
Fast pace too

48 kg One arm swings
16 kg x 5/5 x 2
20 kg  4/4
24 kg  x 4/4
28 kg x 4/4
32 kg x 4/4
36 kg x 4/4
40 kg x 3/3
48 kg x 6/6 x 10
120 reps
12,720 lbs

Pistol practice

even these went great. ankles moved well decent depth calves were mobile and quads felt strong
no tweaks

4 x 5/5

3 sets of 10/10  with 15s

BW 174.8
BF 13.7

Thursday, June 25, 2020

HOT 50lb ruck

Man I am not heat ready. It finally got super hot ( well 80 deg but at 12:30 and no shade) and I decided to put the 50lb ruck back on ,lol. Bad combo but it got done

Reminded me of why I particularly hate hot summer thursday rucks

Left shin still gets tired early but loosens up perfectly at about 40  min! So weird. I don't think I'm starting that fast ( 16:15 miles) but it started good then started to get stiff on lap 3.
Laps 5 and 6 were best

Low top salomons

50 lb ruck
6 laps
56 min total
RPE 9.5 HOT!!

BW 175.4
BF 13.9