48 kg swings 20 x 5 24 min, 48 kg belt squats 4 x 10, pullaparts 3 x 30

 Pretty solid,first time using the new/old foot print set up with this bell, height  power and balance were good and overall time much  better too ( 5 min faster)

used the same footprint setup for squats and this makes ALL the difference. Non lockouts just TORCH the legs!

168.8

11.7 b

35 lb ruck 2.31 miles 15:18 ave

 had to squeeze it in

splits

1st mile 15:25

2nd 15:11

last par 15:00

felt strong I think I would  have gone 15:10 or less for three but it was fine

DMV new DL appointment

165,175,185,190, 170 x 1 x 5, wt pushups 54 x 4 x5,hammers 4x 8 20s, band rear delt 4 x15

 This went well. Missed the first attempt 185 out in front then nailed it on second but just got 7/8 with 190 but still feeling this technique out day by day

used the same soft knee setup as I am doing on my swings which felt good. got a little knee kick in there too which I dont mind

Did rush the setup/press start a bit, will work on that

the 170s downsets felt strong tho

169.8 at noon

35 lb ruck 5 miles in 1:15:03 15:00 ave pace!

 Third best time ever!

Slept great with a pr 1:12 min deep sleep and 6:46 overall time

Not sore, backgood and mentally ready

Cool and crisp

started off good with  15:45 first mile then neg splits

had to shuffle a few times the last mile to make SURE I got the time

Last five mile ruck at age 68. Next sunday I will be 69

168.8

13.5

44 kg swings 20 x 5 in 24 min, 44 kg belt squats 4 x10, press 65- 95 x 1, pullaparts 3 x 30 angles

  This went better than expected. yesterday my elbow( left) was out ( I assume from floor pushups- again) then woke up with a tight back from tight abs. Too much new stuff and bigger volume overall is saying NO.

Have to go back to whats shown to work and figure out the technique and load.

One thing that IS  working is the new/old footprint set up on the swings AND the belt squats. HUGE difference for the squats, 10s were easy again. Not quite as deep but a much better groove. kinda a non lockout style

168.4

35 lb ruck 3 mile 46:01 15:20 ave pace

 this was hard. 51/4 sleep last night, wet soggy sand and tired legs from lunges.first mile was good but for perhaps the first time ever the second mile was slower, really had to push the last mile to catch up. even some airborne shuffling! lol

Not recovering well. lots of niggling imbalances popping up

168.8

5 sec rack holds 175 x 3 sets, 25lb arm casts 3 x 5/5, floor pushups 30,30, 35, 15 lbrear delts 5 x 15,lunges 4 x 10/10

 This went ok despite lower back being tight during sleep. abs tight but finally stuck the supernova in right glute medius and it went away. But had me spooked. Then ronin plopped onto my right extended knee in bed and I thought he fucked it up. Nothing hurts specifically but it feels "weird"

Holds went well
135 x 5s
155x 5 s
165 x 5s
175 x 5 x 3

casts
15 lb x 5/5 x 2
20 x 5/5 x 2
25  x 5/5 x 3 ( first time with this weight in forever

pushups were strong even after all that tri work

168.9