170 x 1 x 10, 180/190/200 start holds, 20 kg swings 4 x 5/5, 24 kg swings 4 x 5/5, band pushdowns, rev bar curls

 Woke up really sore from the shitty reps on monday but learned a lot

1) SMALL JUMPS ALWAYS

2) HOLD THE BAR AS HIGH AS POSSIBLE

These cues worked great today and pretty much erased all the soreness!

135 x 1
145 x 1
155 x 1
165 x 1
170 x 1 x 10

start holds 180 190 200 

these felt great!

173 BW 

215 x Miss twice, 205 x 1 x 2 195 x 1 x 2

 Right hip flexor woke up wonky and I had a very hard time getting my hips in front during the setup

Everything rushed then. But I survived and it wasn't that bad , although second attempt was lousy.. WAAY heavy just in the arms

Next week go back to smaller jumps. totally rushed everything today BUT the total load was solid

Handled many lifts at and above 205

135 x 1
155 x 1
175 x 1
185 x 1
195 x 1
205 x 1
215 x Miss x 2
205 x 1
195 x 1 x 2

rolling  db ext 25s x 5 x 8

12 lb laterals and rear delts 3 x 8/8

band rev curls 3 x 15

172.9

4.94 mile 35 lb ruck 1:17:56

 Wanted to go exactly five miles but  need a better route lol. Close enough

35 lb ruck

4.94

1:17:56

15;45 ave pace

116 ave BPM

first mile 16:16

second 15:55

third 15:54

4th 15:24

5th 15:14

last two laps was clocking 14:20 min mile pace!

this is great fun

40 kg one arm swings 25 x 5 ( 30 min) 40 kg belt squats 4 x 10, pullaparts 3 x 30

 This was strong. Solid. Thumb  was fine from start to finish

Just me and nick and pace was fast

173.2 BW

175 x 1 x 10 chin press, 20 kg swings 4x5/5 24 kg swings 4 x 5/5 band pushdowns 3 x 15

 These went perfectly.Good thing too as I'm having trigger thumb surgery and won't be pressing bars for two weeks but it has to get done

Plan is right arm bottoms up press as well as some one arm swings with right and bodyweight squats

The setup is key and the key to the setup is

1) feet in front

2) elbows swing up

3) push back

bw 173.9

210 chin press Pr, rolling db extensions, laterals, rear delts rev bar curl

 This went well but those small jumps are interminable! Completely necessary but SO hard to say calm while doing; I feel like I'm wasting energy I could  be using on the top set press but I have to do it

135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
205 x 1
210 x 1 pr
200 x 1
195 x 1

205 got out in front at the top just a little bit.I have to place my feet just a bit more in front so I can more easily swing the elbows up. if the feet are right under the bar the elbows end up too vertical and the bar goes up/forward bit. I still controlled it but it's not perfect

Feet in front
Elbows swing under
Push  Back and Up

173.0 

Five mile ruck

 It went well but I was so close ( 9 laps = 4.7 miles it seems) that I tacked on a longer walk home to get to five

slow start again

35 lb ruck

1:18

5 miles

15:45 ave pace

1st 16:24

2nd 15:59

3rd 15:53

4th15:23

5th 15:06

172.2

32 kg swings 30 x 5 ( 30 min), 40 kg belt squats 4 x 10, pullaparts

 This was harder than expected too, especially since it was 50 reps less than the usual 20 x 10, Lower  back got a bit tight after 20 sets as the pace was very fast. Adjusted technique a bit and slowed down and it was fine

Also, thumb gripped much better than it as and that helped

Fives lets me really get the most out of each rep in each set. No doubt about it.. And going that fast is no joke

172.2

13.9 bath

Thursday ruck: heavy legs

 This was harder than expected, with my legs feeling heavy and sluggish for the first time with the 35 lb weight

The time was slower but not that much off last weeks PR ruck. As usual the last two laps were the fastest

35 lb ruck

6 laps

3.01 miles

47:01

15:37 ave pace

117  ave HR

15:48
15:46
15:16