170 x 1 x 10, 180 x 1 190 x 1, 20 kg swings 20 x 5 in 20, band rear laterals 3 x 15

 VERY strong day. Fastest 190 I've done in awhile

purposely slowed down the swing to on the minute. will see if it helps ruck tomorrow

167.8

11.2

149.01 LBM

35 lb 5 mile ruck 1:15:24 15:04 ave pace

 This was weird. Purposely went slow first mile but the watch said 15:54! Did not feel that slow, Current pace showed like 15:30 

Then 14:59 which was fine no shin issues but stopped to pick up a glass hazard on the track and the next mile  was 15:21 which made less sense

then 14:41 and 14:17. slowest I've been in months

 

167.0

11.8

32 kg swings 40 x 5 in 40 min, 44 kg beltsquats 3 x 8, band hip flexors 3 x 8/8 black mini

 For literally NO good reason I felt very strong and solid today. When I did my first set of swings I had to double check the weight!

That hasnt happened in forever!

Treating left arm and ride side swings as their own species and it seems to be helping right side a lot. More upright on descent, more hinge LESS quads and far less lower back stabilization requirements AND better bell height

167.0

11.8

49 HRV

Hot ruck! 93 deg 35 lb three. miles

This was hard. Not because of the heat as   much as left tib locking up again at 2  miles.So not sure why still
First two miles were great and got 2 in 30:08 then a slower mile which screwed up the time

Next step is more gastroc massage and stretching

BUT heat condition and lungs were solid even at 130 HR

168.2!

12.1

170 X 1 X 10 180 X 1, 185 X 1 20 KG SWING 20 x 5 10 min, reverse grip pullapart, band hip flexors

 these were strong!

168.8 !

8.7!

61.6!

154.1 LBM at 12 after bath

175 x 1 x 15, BW squats 7 x 10

 This was as solid as I hoped jumping to this weight. I remember how hard this was a month ago.very pleased with everthing

Stopping all upper body assistance beside rear delt work has definitely helped my recovery and not hurt my size or press power at all

168.2 at workout start

5 mile 35 lb ruck 1:14:28 14:53 ave pace

Good sleep and felt good but deliberately went out  a bit slower than usual for the first mile wanting to make sure my tib didnt tighten up

It didnt but I didnt time time things perfectly and ended up at 14:53 pace, could've been sub 14:50 for sure given how good the last two miles felt but the third mile needed to be faster

All good though

First mile was 15:25

166.6

12.7