35 lb ruck 3 miles in 7 laps 58.01 19:20 ave pace

 watch say 8114 steps which is 800-100 over normal of late step count for 3 miles

Sunday I'll just do 11 straight laps and time it

thats 4.4 miles and see what happens

I'm real tired of this tech shit right now

165.2 though~

20kg swings x 7 x 20 Max vo2 pace, press 115 x 5, 120 x 5 x 4, standing band rear delts

 Swings first is the way to go.Keeps me lighter on the presses too

What really seems to work is keeping the bar as high on the clavicle as possible. Had NO left shoulder clunks which I am really trying to avoid

164.8 !

35 lb ruck NEW ALGORITHM from IOS 27 messes GPS up

 This was fucked. Both lap time and calculated distance was way off. The update  messed everything up
Now I have no idea what I want to do either just go with the new numbers or just do 6 laps on wednesay and 9 on sunday and just note the total time

Or just do 60  min then 90
ACK

all that data no good

32 kg swings 20 x 6 in 20 min, 32 kg belt squats 5 x 8, pullaparts 5 x 20

 This went well. Upped the reps to 6 and let myself push the pace. Will 6 rep sets through 40 kg then back down to 5 for 44 and

Now that I'm planning on a Birthday challenge - 70 for 70 with the 40 kg I have to get some lactic acid training in. Just a bit

The FreeMilk is making a difference already.Plan is 16 oz a day

For the 5 min set I need to do 14 reps / min. I might just do 5/5 per set

163.4

115 x 5 x 5, 16 kg swings 15 x 8 , standing band rear delts

 Very solid~ want to build back to ten reps per set swings to up max vo2 a bit for swing test 

164.8!!

day two of Strive Free Milk'[

I gotta feeling this is gonna help

125 x 4 x 6 sets, 15 lb db rear delts 5 x 10, palms up band curls 3 x10

This went great. Sore as fuck all day yesterday but woke up ok today

65,85, 105, 115 x 3

125 x 4 x 6

135 x 1

145 x 1

 

165.4 at 11:30!

35 lb three mile ruck 1:4:03 14:48 pace

 This was hard pace felt great first two miles ( and current pace was never over 15:10 and the times were slow! Just bit overall tired from yesterdays heavy swings. HRV was 27 too and I rarely have good days that low it seems

slept long though and only 30 min total awake time

163.8