35 lb 5 mile Ruck 1:14:10 ! ( 2nd fastest) 14:48 ave pace

 Really bad sleep last night barely five hours so I didnt expect to be this fast. Super happy with this

Perfect rucking day, low 60's drizzly, light breeze

167.4

12.5

32 kg Swings 40 x 5 in 40 min, 40 kg belt squats 5 x 10, left leg split squats 3 x 10

 This went well although a bit creaky. Wanted to make sure I ended up with 40 min not 35 and got it done. Almost harder

167.6

10.8 ( bath)

35 lb 3 mile ruck 45:13, 15:04 pace

 This finished well but was harder than usual. hotter than usual too and didnt sleep well last night

But got through it and the time tied for the 3rd best 3 mile ever. So. not bad

167.6

170 x 1 x 10 , 180 x 1 ( wobbly) 185 x 1 187.5 x 1!, 20. kg swings 20 x 5 11 min

 This went great. Switch back to my Adidas Power lifts which is just flat out more comfortable with the same heel height.

Made PLENTY  of big lifts in them

Matched foot width with grip width and got the heels lined up under the bar AND the elbows SLIGHTLY in front

Just rushed the 187 a bit but strong

 Switched back to Innov8 360 for swings which is best
Swings after presses always takes time to re warm up but all good

168.4 at 12:30 for w/o

172.5 x 1 x 23 . db hammer curls and band pushdowns

This went well. Ended up with 23 sets because the last set was off a bit and wanted to finish perfectly

Key takeaways:

1) elbows have to swing in front of bar on takeoff, not enough to be just under it

2) feet should be width of hands

3)  heels should be just under bar

 

167.6!

5 mile 35 lb ruck 1:14:59 14:59 ave pace

 

This was a tough one. Not terrible, just not easy. Legs tired from yesterday which is a good sign

Decent sleep

167.2

32 kg swings 40 x 5 ( 35 min) 40kg belt squats 5 x 10, Left leg split squat 4 x 10

 These went well despite twisting my back a bit PUTTING ON MY SOCK LOL It wasnt bad but ANYTHING other than perfect with my back freaks me out these days

It stretched out fine

It was pretty strong swing session that only got bit hard from sets 35-40

Cant believe I'm so light though as I FEEL big for a change lol

 

166.8!!

35lb Ruck 44:38 three miles 14:50 ave pace

 

168.0