35 lb three mile ruck 44:39 14: 52 ave pace

SO WEIRD exactly the same overall time and ave pace as last week despite different mile splits

Obviously this watch is NOT that accurate

But a strong ruck nonetheless

GREAT  sleep last night 6:44 min 47 HRV 40+ deep and 1.5 REM

164.5

Parallette wt pushups, 20 kg swings 20 x 5, band pushdowns 4 x 15

This went well, better than expected
Shoulders and elbows behaved
Felt stronger than I thought but I'm used to doing then after max effort presses in the past

bw x 8 x 2

25 lbs x 6

32 lbs x 5 x 7

swings went well if I really focused on not losing inside right heel contact

Didnt realize how much I lost connection til just recently

164.4

44 kg swings 10 x 5, 40 kg swings 10 x 5, 44 kg belt squats 5 x 8, pullaparts 3 x 30

Decent sleep just not enough (5.5) back was ok but havent swung this bell in 6 months so a little worried

But it was solid! as was the 40 after  Very pleased especially so light

 

163.6

35 lb three mile ruck 44:39 14:52 ave pace

 

CB arm casts 20 lbs 6 x 6/6 20 kg swings 20 x 5 ( fast pace) , band pushdowns 5 x 12

No video as these are  just boring. Going to try weighted pushups next week for the main course on Wed and if they dont work go back to light presses.Need something to force me to focus

164.3 

165 x 1 x 10, floor pushups 25 x 3 ring tricep ext bw,

 This actually went well. Slept ok, no sciatica thank G-d but very nervous

the squat technique standing on yoga blocks from Gabby Venus really seems to instanly unwind the back and balance the hips

This all pushing workout makes sense now. Pushups felt strong and really glad I put them back in

My new wobble board arrives today

164.6

35 lb five mile ruck 1:15:14,15:02 ave pace

First time back in 15 min mile category in awhile. Despite not great sleep once I got going I thought I would register better numbers but no go.

Still its more than fine when a bad day is just 15 min miles

 

163.4

the sciatic pain and not being able to fully relax really  revs the engine