Decent one. Legs feeling heavy and tired but lungs and head good
45 lbs
6 laps
3 miles
60 min
175.2
"And in those simple beautiful movements I remembered what was really important in training; that consistency trumps intensity; all the time. That intensity is born from consistency. That one cannot force it, one has to lay in wait for it, patiently, instinctively, calmly and be ready to grab it when Grace lays it down in front of you."
Decent one. Legs feeling heavy and tired but lungs and head good
45 lbs
6 laps
3 miles
60 min
175.2
What a great day! Moved my grip and my stance back in. Concentrated on pushing UP on the bar un takeoff and then decided, during warmups, to pause before the fast start and it worked SO WELL. Gave me just enough time to really lock in
Didn't worry about elbows up, just pushing up strongly into the bar and holding pressure throughout. the only reps that stalled a bit is when I lost arm tension as I pressed.
Also tried to press bar back as I started. That worked,
These were the fastest reps, by far, that I have done in ages.Maybe EVER!!
The first eight sets were SO fast I took 205 and it went great. Then hey, why not, I put two plates on the bar and gave it a great ride.Seriously thought I was going to finish it but I lost a little speed and my hips slid too far forward.
But for a second heavy day? I'll take it
Didnt sleep well last night and that didn't help. 205 and 215 were strong ( but not fast) and sure enough I didn't have enough speed for the first try at 225 and the second attempt wasn't close. Nor 215 after that. But 205 for the down sets were decent
Slightly wider stance didn't seem to help much although I don't think it hurt ? Elbows up is key as it tigher legs
I seem to get caught not laying back enough at the sticking point and lose my balance. But, over all all is good, a strong 215 is more than decent
Surprisingly strong today as well. Cardio is definitely better
Decently fast til the last 20 min when the dogs came out lol
45 lbs
9 laps
4.5 miles
10,038 steps
1:25 min
top speed 3.5 mph
Very strong day. Two weeks with no alcohol and can definitely feel a difference. Very surprising to say the least but I'll take it. Not really hard at all, just got in the habit
Swings were strong and good height; back to the older technique ( more hip dominant) more by accident by anything. It keeps my COM back more and seems safer on the lower back
174.4
13.0 ( bath)
Windless, cloudless 78 degree ruck.. No problem, shockingly
Not fast as legs were tired from Wed but solid overall
45 lbs
6 laps
3 miles
55 min
174.6
Not great sleep and a bit sore ( no aspirin for last three days) so all in all it was a strong day . Just definitely not 'fresh'
Biggest takeaway: more focus on 'elbows up' right before unracking. If elbows are not up bar tends to go foward and I have to lay back more- more chance to get loose.
SO elbows up more. and widen stance JUST a little bit, as I have my grip
Also, lock legs hard after the stand up too and get tighter, faster after the 'fast start'
1) A little wider grip
2) A little wider stance
3) Elbows up!
4) Lock!
5) Tight bounce to X
This was GREAT! So close on the two plate and wanted to take it again. But I took 220 instead and came up with one of my all time bests with 100kg!
But the most important thing is is that the technique is right AND I could do it. Just lost a little tightness with 225 or it would have gone! Next time and now I have some confidence in the technique; FAST START! Press to the X!
I also think the one finger wider grip is helping too. shoulders are ok with it so far
I also figured our after the 220 that I need to really keep the elbows up and in after I unrack the bar. that REALLY HELPED on ALL the 205 sets
Strong and fast one! Legs were tired from all the fast volume on Sat but still overall speed not bad
45 lb ruck
9 laps
1:20
4.5 miles
This was hard. Strong but tough. HR between 130 and 150 the entire time. Every rep hardstyle with just about a minute between sets for all three of us.. Happy I only have to do this once a month. Don't know what 'zone' it's in but it's hardzone to me lol
HR still up on squats lol
174.413.1
Nice start to the heat season
80 degrees
no clouds
no breeze
45 lbs
6 laps
55 min
not that bad, in better heat shape than I thought I would be at this point
FINALLY! A GOOD DAY!
Actually a great day. With the exception of a first miss with 220 every other set went perfectly. The fast start technique was awesome! Easy to use and with minimal moving parts and cues; Just spot the X stand up and think speed!
Opened my grip up one thumb with off the smooth and I think that helped too. Less elbow flare I feel like I can also attack this too
175 x 1
195 x 1
205 x 1
215 x 1 ( strong and fast!)
220 x miss
220 x 1( 33rd time) lockout not great but countable!
195 x 1 x 6
BW 174.8
One of my best two plate efforts
the week before same technique
https://rifsblog.blogspot.com/2023/07/215-x-1-x-8-pr-laterals-rear-delts.html
Fuck,
Didn't work at all. No speed off the chest, elbows flared, missed all the lockouts, Definitely not the answer
195 x X
195 x 1
205 x 1 shitty lockout
210 x 1 same
220 x 3/4
205 x 3/4 x 3180 x 1 x 2 Just thought " fast start"
190 x 1 fast start not bad
200 x 1 same
Will go heavy again Wednesday with thislaterals
rear delts
174.8
This came out of nowhere. Especially considering rough night sleep. very strong, super fast and no issues
45 lb ruck
9 laps
1:20 min!
4.5 miles
legs felt light loose and strong
Surprisingly strong today! Started out using the same leg dominant swing style but quickly realized with the 48 it wasn't going to work. Worked fine with 44 but the Beast is a different animal it seems
So back to sitting back more and bell height was super good
then belt squats were strong too174.8
Only got 4 laps, two miles in before it started raining hard. Called it a day
Decent ruck but distracted
45 lbs
4 laps
2 miles
40 miles
175.2
Was going to swing first but glenn's back was tweaked so I press first and it went. Main issue was general tightness so it took me forever to get loose enough to do a good layback but the last 4-5 sets of 190 were spot on
Set up was basic: wrapped thumb, elbows up, stand up spot X, lock knees, layback and press to X. if I lay back correctly my hips shift forward and I'm in a good pressing position.. If I don't get back enough the bar goes forward
This went ok despite not really having a plan, Decided to wrap the thumbs, put the bar in a higher position, focus on locking the knees and pressing to the X
It went ok but missed a bunch of reps before making them! crazy
But all in all it went well
195 x 1 solid
205 x miss ( too vertical)
205 x 1 ( layed back more)
215 x miss
215 x make decent lockout too
205 x miss forward
205 x 1 decent
205 x 1 3 last one best. Just like in my best 225 lb presses I get a slight lean back and hip extension on the good ones. without that "tap swing" I just don't get enough speed to get through the sticking point. But this felt pretty natural
As with last week legs feel stronger after Saturday's quad dominant swing training. Must be ham/glute sparing
45 lb ruck
9 laps
4.5 miles
1:35 min with dog stops
top speed 3.4 mph
175.2
Strong session, New old style: quad dominant speed focus. definitely like this more. More power more speed less tension and just a little bit less bell height. good tradeoff
175.4
Another decently strong one. Cool weather again and that helps..
Calves were tight, the only thing slowing me down
45 lb ruck
6 laps
3 miles
55 min
175.8
Thought about going back to 5x5 for a hot second then my left shoulder reminded me why I stopped doing them before. It doesn't seem to like eccentric reps, especially with the bar racked high. Not a lot of options left other than what I've been trying to do
1) Gotta engage the rhomboids when setting the low rack position.Lock in
2) Elbows up is crucial
3) 'Straight up' on the unracking does not mean hips in front, hips are under the bar with chest up
( legs are vertical, torso is perpendicular)
4) Fall back from the bar is first, then press to X
This went ok; a little better than last week with a similar miss but at 220 instead of 217.5 but a very solid 215 down set
The cues worked ok but on video inspection my elbows weren't up enough at the start, probably because my torso wasn't perpendicular enough, but man that's impossible to feel it seems
Also the 'triple push' didn't work as well as pushing back then pushing up- I just sent the bar forward especially with my elbows too low
But still better than last week
Nice weather! back to overcast, cool and light rain. Perfect but a bit sloggy and slow. But even with no creatine yesterday and waking up SUPER SORE from the speed swings ( neck,traps and shoulders!) the ruck was strong and smooth and while not fast, not slow either. Last two laps were harder but just being lazy
45 lb ruck
9 laps
1:25
3.5 top mph
173.8
This new/old technique. Much more leg work, and by the end my lower quads were cooked! Ending up more vertical at the lockout position with zero focus on holding the plank while the bell floats,
Much faster reversal and more overspeed eccentric, too. Bell height not bad at all
25 sets in 33-35 min fast pace but with lower heartrates ( less isometric tension
174.4
13.7
1) Low bar
2) Chest up, spot the X
3) Elbows up and in
4) Straight up
5) Push away
6) Hips forward
7) Press to X
Not summer yet but today was the first hot ruck in forever. Wasn't bad at all, in fact it was one of the strongest days in awhile. Slept well and that always helps
45 lbs
6 laps
3 miles
55 min
top speed 3.5
174.8
Made the correction to a more upright start position ( just in the hips) and it fixed the balance problem at lockout
this went very well although I was stiff and a bit sore from Monday's workload
Same setup
Low bar rack
Hip in front of bar , torso perpendicular to floor, elbows up and in, spot the X
Unrack with hips straight up
Push away from bar, drive hips and press to X ( all simultaneously)
then 155 x 1
175 x 1
195 x 1 x 5
Well this went great. not perfect but the basic premise worked and I'm happy. I was not optimistic at all about this at all given recent workouts but the ideas held
1) low bar rack
2) OBSESS ABOUT THE X
3) Push away from the bar to start
4) Press to the X
The only problem I had was loosing balance at the lockout. Not sure why but the start was fast and leverage was good at the top
I'll review the videos and figure the balance out but this felt great
175.0
Legs were heavy and tired from yesterdays hard swing workout. Lungs felt good just not a lot of energy to push hard, but steady good effort anyway
45 lbs
9 laps
4.5 miles
1:32 ( with stops and dogs )
top speed 3.5
ave speed 3.2
This is always a tough workout now, doing 10's, even with just one arm. Just so not used to it but it was strong and good. Doing just the one arm really lets me use Hardstyle on every rep of every set and it's never easy!
Ended up with a fast pace too doing all 20 sets in just under 30 minutes. Heartrate was between 130 and 150 for most of the session
Unexpectedly strong one. cool almost cold day even with sun out. Legs felt loose and fast from the start .
Not super fast but finished stronger than the start
45 lb ruck
6 laps
53 min
3 miles
17.66 min miles
175. BW
This went very well. Started out as 'understood' load the bow concept( leaf spring) of setting up with the hips in front and then arcing back but after the first two sets with 195 I realized having the bar right under my clavicle was making it harder.
Last time I used low bar press was also the first time I ever made 225 and then the next week with two plates. BUT it failed as I was holding the bar too low and couldn't consistently get the same position
Today I just lowered the bar from the clavicle just 1.5 inches or so and it worked really well.
Cues
1) low bar rack position
2) slow, hips in front of bar set up/ spot the X
3) Unrack STRAIGHT UP WITH HIPS FORWARD
4) Arc back and STAY ON X
5) Press to X
Well that didn't work. I could do it but I can see it would require a HUGE back step to master this safely.
WAY more moving parts than my current technique which I can barely do on demand. Plus a few scary misses with just 205 that gave me pause
Too dynamic
Ack.. I could have used that extra hour today. First hour ( 6:30 DLT) in the dark. A bit hungover too which didn't help but it got done
decently strong legs, lungs etc
45 lb ruck
9 laps ( 3 a bit short corners, too much dog time last 1/2 hour)
8700 steps or so
1:30
174.8
Balance was a off today a bit. I tried to focus on breaking at the knee more at the start than I have been as it's turned into more hinge than athletic hinge. It wasn't bad but COM was more forward than usual and bell height suffered
I got it figured out but it seems my groove has changed a bit with these big weights if I want to maximize bell height
the squats felt good and that groove feels very solid
Pistol practice.
really focused on keeping the right leg locked out in descent. very tired of seeing that bent knee in videos
pullaparts
3 x 30
174.8
Strong one, surprisingly. Cool still and decent speed right from the start. Legs not sore or tight and mind was good for a change
45 lbs
6 laps
3 miles
56 min
174.4
This not only went better than expected it went great. I picked up the technique right away and had no problem holding the weight in my arms off the chest. I was worried about that a bit
Still lots of detail timing things to iron out ( make sure I 1) HOLD the weight a bit after standing up 2) make sure to push the hips fowards first and not try to let the bar drop first or else the hips don't move forwards enough
Not sure I know exactly how high to hold the bar but I think 215 and 225 will sort that out
Shit, forgot to post this in correct order
Very strong day ,with good height and speed, fast training pace too
Endurance good as well
Horrific
Missed fucking EVERYTHING
Tried with press call and missed 205 out in front, 225 twice! 215! then 205 !
Fuck
decided to start playing with Rippetoes Starting strength press 2.0 technique tomorrow
have to find a wayhttps://youtu.be/8dacy5hjaE8?si=ALpafffHeafGRZ-A
Steady and slow ( dog breaks) but legs and lungs felt solid still
45 lbs
9 laps
4.5 miles
1 :35 min
cool and overcast
Early start today, 10 am, just perfect. Overcast, cool breeze light drizzle
Decent pace as well
45 lbs
6 laps
3 miles
53 min
174.3
I think I may have actually figured this thing out. Started out the same way as always , being able to lock in but not able to get a fast start, to pull the trigger
If I'm too vertical after the initial drive it slows at the top. that's not going to work with 225. If I lay back and get a good arch( lay back) I can't start fast
Then, after five sets I figured out
1) my hips have to be forward at the start
2) when I lay back after the unracking I HAVE TO PIVOT BACK ONLY FROM ABOVE THE BELT LINE
3) then I can drive straight up and the bar doesn't go forward
I also had Glenn give me the press call again to slow me down
The cues
1) Hips in front
2) Spot the X
3) Elbows in
4) unrack keeping hips forward
5) layback from above the belt only
6) PRESS TO X
I switched back to false grip too helps to keep elbows in tight. laying back from the hips forward position and waiting for the call forces me to 'wind up' the tension. a slower call is better than too fast. I have to build the full Bow tension
175.8 at noon
11.7 after bath
As close as I could get without a full lockout. I tried squeezing my elbows in more at the start and that helped but I got pushed back with 220. again, the focus on knee lockout makes me more vertical at the start
we'll play around wednesday but unless something weird two plates are going on the bar next Monday
135 x 3 singles
155 x 2 singles, 1 single
175 x 1
195 x 1 ( this warmup is good)
205 x 1
205 x 1 x 5175.2 at noon
Good one but legs and hips were tired from Saturday right from the start. Nothing terrible but I knew it wasn't going to be a fast day and didn't push it
Still turned out well
45 lb ruck
9 laps
1:25 min
top speed 3.4 mph
4.5 miles
This went great. Focusing on 'feeling it in my head' and seeing myself do it works much better than paint by numbers I think
Pushup
Pushdown
Internal bounce
Spot X
are the numbers. Turning myself into a rigid concrete column is the visual worked well but as I got tired I had to make sure to watch the X or the bar moved forward
Also probably better to do the sets of 195 first THEN 190 but it was a great practice
174.4
This went almost perfectly. Just a few inches shy of lockout on 220 but the technique worked, held and felt very comfortable
The stronger I pushed up on unracking and the locking the knees at sticking point really made the difference
More warmups at the lower weights ( multiple set up singles) also helped. Rolled the dice and made the jump from 205-220 and it was the right move
Just have to get many more reps under my belt with this technique. It's a keeper
Slept well but thought yesterday's high volume swings and squats might drain me a bit and they did.
No worries I was ready for a slow one for a change. Body felt good, no dizziness just a bit fatigued
45 lb ruck
9 laps
10,003 steps
1:35 min with rest stops
4.5 miles
173.4
Rough one today. Woke up a bit dizzy in the middle of the night and it continued in the morning. Not bad but I had to do the half somersault maneuver this AM to settle things down, Glenn came down with covid and we trained the day before so I was worried about that.
And we went fast as it was just Nick and I. 20 sets in 30 min exactly. HR was around 150 mid sets. Respiration was up too but not sure it just wasn't anxiety
Not covid, at least not yet
Feel much less dizzy as the day went on ( 4 pm now)
Decent ruck. Not cool but not hot either
Tested last lap speed and ended up with 18 min mile and 18 beats per 10 sec which equals 108 BPM which seems low but that's what it was
45 lbs
6 laps
3 miles
54 min total time
This went great. Changed back to a full thumb grip, racked the bar a bit higher and really focused on locking the knees at the start
Later in the workout I realized how crucial RE locking the knees at the sticking point is, too
I based everything off of this series of great presses last year , just about this time
https://rifsblog.blogspot.com/2023/03/225-two-plates-x-1-205-x-1-x-5-66th.html
and this two plate make, the only time I've 225 in back to back workouts and just missed in a third
https://rifsblog.blogspot.com/2023/03/225-lb-press-13th-timetwo.html
today went great
Push up
Pushdown
Push to X
No bueno
I thought I was laying back but instead I was pushing the hips forward! SO fucking picky this lift! argh
So focused on keeping elbows up, which I did but still all over because of the forward translation instead of laying back
195 x 1
200 x 1
205 x 1 slow
210 x 1
as usual I'm over thinking it instead of just trying to create maximum power
174.4
Another solid one as well.
45 lbs
9 laps
3 miles
1:22 min!
last lap 16 min or so HR after 10 secs = 16 beats
that means 96 BPM which can't be right but it was the count!
174.4
This was strong. and fast. 25 min start to finish and there were three of us this time.I'm surprised the AXE style training is actually helping cardio as well as power
174.2
First weighted ruck in a week and it was solid.expected for it to feel heavier and me slower but all was good
45 lb ruck
5 laps
2.5 miles
50 min
17 min miles
feet were sore the next day tho
Back on track. Looked back over my best presses(again!) and came up with this one, just three months ago. Titled " my best press day ever" there had to be something there and there was
First I ever jumped 205 to 225 and crushed it.on first attempt no less
https://rifsblog.blogspot.com/2023/10/225-x-1-16th-best-press-day-ever.html
The basics of load the bow
Set the arch
Layback and spot the X
Layback again and press to X
It worked great but I stopped doing it so what went wrong?
Today I found out. I dropped my elbows! that pushed the bar out front. I have to
Set the arch, lift the elbows
Layback and KEEP THE ELBOWS UP
Layback again and press to X
Also , I have to really lay back and get super tight to be able to lay back again (pull the trigger).It's way further than I THINK
The feel however is not. it's about getting SUPER TIGHT IN ARCH WITH THE ELBOWS UP
Good day today
This didn't work either. As usual felt good but not enough starting speed and stalled at sticking point with 215 twice and two reps on 205 downset! ack
And I'm still bending my knees to start!
Big storm no ruck but decent 3 mile fast walk. Incredible just how different rucking and walking really are. Now I get how close walking and running are without the extra weight
3 miles
6 laps
48 min!
16 min miles
totally soaked
Strong, fast day. all 25 sets in about 28 min which is ten min faster than last time I think. Either way cardio. Power height and acceleration was solid, as was technique.
Seem to be sitting back more than quad dominant of later( athletic hinge) and it feels good. Definitely less load on the back.
then belt squats also good after the first set warms up the quads and some ring pistol practice. I like this assist technique the best
174.213.7 bath
Got an early cancellation and it called for rain at my usual rucking time so I decided to give this test a go.
I've been thinking about for a few weeks
1/2 mile warmup in 7:15 the the full two lap walk that ended with a strong 13:31! Don't know if thats my all time fastest but if not it's close
counted 15/16 beats in 10 sec and that correlates to a 41/42 Maxvo2 for my age although the chart stopped at 65 lol
It's almost 'elite' for the next age group down 55-59
really strong effort and very easy too
any faster I would have to break into a jog
This was a good idea but I discovered somethings. If I hit the eccentric groove wrong on even a light weight my left should can shift. I haven't had that in months ( since I did reps last) and I don't like it
Doesnt happen with singles
Two, the reps allow me to stay more upright but heavier weights ( as I found out with even 185 and 195) require a much deeper backbend with the reps don't prepare me for. this is why it never converted before
The load the bow technique seems the right one but very hard to master
This actually didn't go anywhere near as strong as I thought it would! 135 felt heavy. Ack No real reason for it but it doesn't need a reason now does it?
My focus today was driving the bar back to my face as I was driving the head back
The bar went back but my head not enough the first four sets!
Then it got better but then I was tired.
The reps weren't fast but I got them out
135 x 1 x 2
155 x 1
175 x 1 x 2
195 x 1 x 2
205 x 1 x 10 ( missed two out in front as well)
180 x 1 x 1 tired now
A bit dehydrated this morning and legs and hips feeling yesterdays big workload but steady pace the whole way
45 lbs ruck
9 laps
4.5 miles
1:25 min
18.53 min miles rest included
This went great despite restless sleep. Fast pace do, basically I go you go with Nick
Really happy with bell speed, height, power and technique
13.6
This might be an overall PR. It definitely is a recent one. Three miles in 51:44 or 7:15 min miles!
What the record is or not this was a great, strong ruck. Got started at 8 as I had a cancellation and what a difference! Also getting great sleep last night after two nights bad up with Walker helped tremendously too
45 lb ruck
6 laps
51:44
174.8
This went pretty damn near perfectly. Everything felt very solid and correct despite not getting great sleep last night
Just being able to stand up STRAIGHT at the start looking forwards instead of up is such a relief! No balance problems. Then being able to throw my head to 'pull the trigger' from a static start is so natural.
The only mistake I made was not pushing the bar back towards my face enough, that's why a lot of the reps slowed. Didn't go forwards but up too much
Well this didnt work either. AND I got into the exact position I wanted but could not generate any speed. Same problem as load the bow: with my hips already forward there's scant momentum to be had by driving them more foward
Driving from the hands first pushes the bar out in front and laying back first didn't go well either
Last try was with 180: starting upright and looking forward then arching back dynamically to start the press
It seems to have promise but everything else has too
This technique seems like it will be easy to get a locked knee start. that soft knee is killing me
174.4
13.7
A really good one today.Fast and strong from the start
Didn't sleep that well but everything was good to go immediately
45 lb ruck
3 laps in 24 min
6 laps ( 3 miles) in 54 min
9 laps 4.5 in 80 min
17.46 min miles average
No dog interruptions and no looking at phone lol
173.8
14.5
A really good, strong day. All anxiety, heart stuff has subsided and I actually slept well
Also been thinking a lot about my Mvo2 levels so I decided to push the pace today in the volume part of the cycle and go a bit faster between sets
HR peaked each set at 150 BPM and next set started at 100 BPM, Not too bad but it's hard to remember doing this whole workout (strength matters swing test) in ten minutes, not the 28 it took me today
But it was good to feel strong
then belt squats with pauses and some kickstand squats 3 x 5/5pullaparts 3 x 30
173.8
13.7
Fast one too. Not great sleep but felt fine when it was time to go out the door
45 lbs
6 laps
55 min
short rest pauses but negative splits. cool and overcast just perfect
173.6
This went very well. Had an early cancel and got to start at 7 am I was a bit nervous about changing the time but it went perfectly
My shoulder was definitely cranky from the wrapped thumb work so I went back to false grip
I also realized the first big key/problem is not getting my chest up and arched to I made that the priority instead of the the hips in front
Then I knew I had to get my knees locked or nothing else mattered. So I focused on that second
Then, how to start? How get speed? It didn't turn out to be so hard but I soon realized I have to re drive the hips at the sticking point or the bar goes forward
SO that's the cues
1) Chest up
2) Lock knees
3) Drive
4) Hips
Solid day. Still can't seem to lock knees enough and it's getting sloppy but I'm getting the chest position right and have leverage which is everything
Going to really over focus on the knees on Wednesday
Light bodyweight today so happy with my strength
195 x 1
205 x 1 too vertical
215 x 1 decent but no hold
220 x 1 not great but I'll count it
215 x miss way out in front
215 x miss ( just rushing)
215 x 1!
205 x 1 x 4 the best of the day
Decent as well. Better sleep ( no panic attacks ) but really could've slept in. Got a late start and barely any stretchout. Only did 8 laps as my back was starting to get tight.
Slow pace but felt good and it got done
45 lb ruck
8 laps
4.5 miles
1:25
172.8
13.5
Pretty decent after two days worried about my heart ( looks to be anxiety/panic attacks- no afib) but not very restful plus low appetite
decently strong but nothing special
172.6
13.2
Decent one. Full six laps, three miles with solid pace throughout
All systems working fine
45 lb
3 miles
55 min
172.8
Bad night, Either panic attack or anxiety or afib but I got almost no sleep. came on out of the blue and my heart just didn't feel right. Normal pulse and no other afib or heart attack symptoms but definitely not right
I had panic attacks before and this felt like this but not fun
Still not right but still normal pulse, etc
Training actually made it feel better but no sleep no supplements and hardly any coffee
New technique seems to work well
Wrapped thumbs old innov8 shoes and slightly closer stance
Cues
Elbows up
Chest up
Hand and hips
20 kg transfers 4 x 15
floor pushups 35, 25
173.8
14.1
Did everything that I tried to do right but just not in the slot. Hips were in front but I seemed too vertical at the sticking point
Went from 195 to 210 ( not bad but not fast) then 220 x 3/4 twice then a miss all out
Even the 205 down sets didn't feel good
Good one and COLD one, 36 degrees and didn't wear gloves. Next time for sure lol. arms too a long time to defrost
Solid pace though, legs felt great right from the start. Loose and fast.
Most kept to 8:30 half miles throughout with short rest pauses
45 lb ruck
9 laps
1:25
172.8
Did not sleep well and I was a bit light too
Didn't feel bad just didn't feel strong. All said it went well
belt squats were solid and added in 2 sets with the single leg squat. Time to raise the box now
173.213.9
Decent one. went the full three miles with decent speed and endurance. even a decent mind set
45 lb ruck
3 miles/6 laps
55 min
173.8
If I can just do this exact technique with 225 it will a done deal every time
Hips
Elbows
Lock in ( with hips forward)
Drive
Medium stance with bar directly over arch of foot. Swing the hips under, then the elbows, lock in a go!
Really can't complain; I made 220 for two decent singles and a close miss at the third try but as usual, when I fix one thing I forget another!
This time I didn't have my feet out too far in front of me OR too wide BUT I didn't get the hips out in front of me enough on the set up and I was too vertical and I dropped back as I didn't have the front counterbalance
I knew something was off but couldn't tell what
The good new is that 1) I'm strong and 2) even though the setup wasn't perfect I still made the reps
I could tell it wasn't right even at 155
Next week I'll go
195 210 220
I needed the 205 to 215 jump but it did drain me a bit,but mainly cause the technique was off
Here's the perfect setup I did last week with 190
and here's today's 205 warmupthe difference is so obvious.Decent one. Legs feeling heavy and tired but lungs and head good 45 lbs 6 laps 3 miles 60 min 175.2