This was strong. The transfers are definitely a bigger challenge than they've ever been. But, doable
Pretty decent height and power. still feel the speed swings are helping
Went fast too. Not easy
Squats opened up quickly
Presses were great, narrowed my stance, spotted the X on unracking, did a definite knee bend and drive
Very good for both timing and technique work
169.8
11.2
59.2
150.8 LBM
3.01 miles
44.24 !
5.01 Ave Pace!
finished up with
3.57 miles
53:56
15.07 ave pace~~
macV2s regular day just legs did what I asked them to and lungs were fine
splits
1) 15.28
2) 14.58
3) 14.38
4) 15.22 ( cool down)
170.4! back on track
Decided to give into the mistake and actually TRY to use my legs a bit at the start.I've spent SO much energy trying NOT to I wonder what letting go of that might create?
Today was a very good first start though
Still have to locking knees after unracking though AND Spot the X. But a quick twitch/flex of the legs should help a ton:
Create starting speed
Take pressure off the front delt at the bottom/start
Work my quads
Make it a more total body feat of strength lift: My standing push incline press lol
THIS is the BALLISTIC LIFT AND START I've been looking for I think. A slightly closer stance will help too
185 x 1 x 11
Not happy. shoulders just tight and kinda achy from roughhousing the gabe dog yesterday. rush the lifts of course and could not fine the line or the timing
Strange day.Legs felt great but not as fast as I thought
5.01 miles
1:18;20
15:37 ave pace
splits
16.19
15.44
15.31
15.09
15.19
168.8 !! yikes
walk got slowed down when I thought I saw a homeless guy walking around with a gun in his hand!
took the long way home and called police. they didnt find him but it definitely changed everything on that last mile
terrible sleep last night (dogs) but still was solid. as much as I don't want to admit it the light fast swings are definitely making a difference
As Louie always said, if just go heavy you get slow and loose coordination
Plus doing 5/5 is making a difference tooHave to say it was a good day
Only used One Cue: "take it off with the chest" and everything else just fell into place
Overcomplicated it. Again
Went from just "take it off with the chest" to big air, rotate under, take it off with the chest,let it settle,, then drive
and was all over the pace
this 215 was a bit higher/ better than last week but nowhere close :(
steady state, felt strong from the start but first two miles were slower than I thought they would be given how good I felt
35 lbs
5.39 miles
1:23:32
15:29 ave pace
16:11
15:50
15:37
15:09
14:44
170.0
this was strong. 36 kg was a perfect weight, this needs to go into the rotation from now on
my swing feels really good again and I wonder if it is the light swing vo2 work? I had made my mind to take it out now not so sure but today was strong. going back to 5/5 was definitely the right move
170.6
BIG AIR
TAKE OFF WITH THE CHEST
LET IT SETTLE
DRIVE
Taking a bigger breath and locking it down right before take off made a difference. Much easier to hold the weight, which felt lighter. like pumping up the stability ball
Swings were better but something doesn't feel right about this protocol anymore; almost too much power involved.I feel like somethings going to give
Dropping it and going
Can't rush the setup, have to make sure I really get my chest up as I get under the bar BEFORE I take it off with the chest or I end up too vertical
this is the first time since Oct 24 that I've even tried it off my chest so I'm happy PLUS 3 downsets with 205 is solid
This was wild. Super fast from the start; so much so that I thought I had better slow down as I had a long way to go but the legs just motored!
5 miles in 1:05:48
15:17 ave pace
total ruck was 5.16 miles
1:19.01
15:17 ave pace
splits
1) 16:24
2) 15:49
3) 15:35
4) 15:00
5) 15:01
super happy with this
169.8
Shitty sleep ,right rhomboid overstretched from sloppy speed swings and didn't even know if I could swing anything but it turned out fine
One of my key tenets is 'go back to as normal ROM as soon as possible' to let things ''reset" and it worked again. thank g-d
Just can't get sloppy on those speed swings especially because they're so light, too easy to slop things
170.4
12.2
This was strong from the start for some reason. Sleep was ok and body was pretty stiff from the fast swings but legs loved well
Macv2s again. I think these are overall better and just as fast
35 lbs
6 laps
3.56 miles
55:10
15:27 ave pace
15:42
15:28 (30.67 2 mile)
15.20 ( 45.87 3 mile)
170.8
13.1
This went perfectly
TAKE IT OFF WITH YOUR CHEST
HOLD IT WITH YOUR CHEST
Virtually every set the exact same
and then swing vo2 ( which I have to admit I was pretty anxious about suffering through) was ok. Hard but not extreme.
15 sec rest is just no time to do anything but click the counter and look at the clock
up it one minute next week, 22 sets
Oh my g-d it worked! straight out the shoot,too!
Didn't miss a rep. Can hardly believe it
"TAKE IT OUT WITH THE CHEST'
Everything just worked from that
135 x 1
155 x 1
165 x 1
175 x 1
185 x 1
195 x 1
Decided to switch back to the GoRuck MacV2 boots and have to say they do indeed feel better. the 13 mm heel to toe drop is definitely more comfortable during my gait than the 5 mm OTB
My time was decent, just about the same as the OTBs
35 lbs
5.21 miles
1:22:09
15.32 ave pace
Splits
16:28
15:58
15:19
15:05
14:50
legs felt great. loose and fast. no hangover from yesterdays heavy work
169.0
12.9
Well this was fucking hard. When I got through and saw we did the ten sets faster with the 48 than I did last week with the 44 I knew why. Plus I didn't transfer but parked the bell for each arm.
Legs lungs and grip were all challenged
Didn't sleep well either
Two things : I haven't done more than 5 rep sets since March 2023!! Thats 2.5 YEARS ago. Had NO idea it was that long. Clearly the AXE method did not transfer to my HIIT work
Second, I haven't done ANY speed swing work in that long as well as I've been so hyperfocused on my press
That changes this week; back to starting Wednesdays workout with swing Vo2 with a 16 kg for sets of 10
I'll be ecstatic if I can last ten min but as Louie always said, if you only go heavy it dis coordinates you AND you move slower
Looking back at my older 48 kg ( and 44 and 40 kg) swings they moved MUCH faster. Its not just age
Taking the bar off with MY CHEST instead of my arms will be a game changer for the press.Even if monday isn't perfect I know now this is the right technique
169.0 ( this didn't help)
12.4
Slow start but strong finish
Rained hard so dirt was wet sand, was thinking it would slow me down a lot but not too bad
6 laps
54:41
3.56 moles
15:20 ave pace
2 miles = 30.74!
3 miles = 45.21!
splits
15:44
15:30
15:03
14:47
OTB Carbons still feel a little awkward on the first mile or so but the times are solid!
171.8
12.0 !!!
It dawned on my that I have been holding the weight with the wrong muscles in the rack. Too much tension in the arms and shoulders and not enough supporting the weight with the legs and trunk.Letting the weight sit on my torso, letting it SETTLE ,instead of trying to hold it above the torso
unrack it
LET IT SETTLE
WHAT A DIFFERENCE! Right from the start. Whereas I usually start to feel too much left arm issues as soon as I get to 135 today there were NONE. Across all sets and reps! I unracked it and let the bar settle onto my body ( without relaxing OR flexing my legs) just supporting on my torso,
Then driving my chest up into the bar to initiate the press and then driving with the arms
Cant believe how great everything felt. Didn't even need to cinch the belt tight!
Slow slow start. No reason but sped up towards end
35 lbs
5.01 miles
1:18.07
15:35 ave pace
9 laps
16:24
15:49
15::35
15:00
15:01
169.8
13.5
Hardest workout to get up for in forever.Tough week; Jim died, trigger thumb coming back ( surgery this time) Glenn and Nick out
Just wasn't in the mood to do 8 and 8. Not feeling strong and that felt like it would just drain me, not build me
So I decided 10 sets of 5/5 with 44 would be better, In fact I'm going back to weekly weight ladders 32-48 bells and just sets of 5/5
But add 5/5 on ALL the warmup sets for more volume( instead of just 3s and 2s to " touch the weight"
Watched an old video of my first time swinging the 68 kg bell and glenn said "no one else is doing this but you.
That's what got me going
all in all not bad 24 min for all 10 sets
Super sore all over today for no real reason . Super good sleep too, so weird
This was just all over the place
Started out very fast in the slight rain but last two laps were hard
3.41 miles
53:14
15:35 ave pace
15:49
15:39 = 39.88 two miles
15;20 46.07 three miles
170.4
12.2
The technique is too fragile. Just no margin for error at all
the 210s were not close dropped down and lower the bar pin and these looked out but who knows?
Started off very slow and very heavy legs
wore the ne OTB carbon 6's and they felt good again but I could feel the lower heel this time
as I warmed up they felt better
thought it was going to be a suck total time but finished fast
5.01 miles
1:18:07
15:35 ave pace
16:42
15:49
14:35
15:00
15:01
170.08
Man this is harder than I remember,lol. actually that's not true, it's AS hard as I remember which is why I stopped doing it
But its worth it, Its exactly the time of leg and lung work I need. the difference in leg work is amazing. SO much more time under tension than 20 x 5. not even close
It also makes your swing more efficient for this length of time of work. You have to. Can really feel the "waterski" leg drive technique I used to feel
I'm actually thinking 32 kg might even be a better weight but we'll see. Not opposed to it as being too light anymore
Power Endurance. Work capacity
170.8
Did the first five sets with a hip forward/spot the X technique but it was slow at lockout so went back to my recent technique for the last five sets. Definitely superior
Cues: Lock, X,Lock
This went perfectly. Got the boots last night, put them on and the fit like a glove. Stood in them from 5 am- 12 noon and they felt great
Then off to the race at 12:15 and 90 or so degrees and I was fast from the start!
First mile in 15:28 and that included the slower walk up to the par
then second mile 15:11! I can really feel the propulsion from the pushoff
Two mile PR was 30.39 Old Pr was 31:25 I think
three miles in 44.63~ Old pr was 45.25
Both those old prs were from March and not in the heat. Pretty damn happy. Now lets see how I feel tomorrow!
35 lb ruck
3.42 miles
15.08 ave pace ( pr= 15:05)
first 15.11
second 5.04
third 4.24
170.4
12.7
All up to 210, then not enough speed off chest.
205 was solid though so there's that
Hard one. Slow start but decently strong finish. Legs were definitely heavy from the extra volume of swings and squats . But it's the right thing and shows me this approach really does work the legs much harder
5.2 miles
1:21:49
15:42 ave pace
16:24
15:55
15:27
15:38
15:10
15:04
169.4
6 1/2 hours sleep. rested
This was strong but hard! Can't believe my conditioning for this has fallen off so far. I mean it shouldnt be hard to believe but given I could do multiple set of heavy fives with so little rest/sets I thought it would carry over better but boy was I wrong!
Heartrate was about 140+ at the end of most sets and man am I sore today ( sunday). Got lots of adapting to do
170.2
Super super solid.
the cues
Chest up
Lock in
Find the X
Had a hard time choosing which of the ten videos to put up as they all look the same!
The real key is getting totally locked in at the start and FINDING the X as I press not just looking for it
3.5 miles
53:30 min
15:17 pace
15:34
15:12
15:14
14:47
two miles in 30:46 !
Perfect weather. Cool, overcast almost a drizzle and legs felt strong
Charlie Kirk got assassinated today as I started so all kinds of electronic distractions as the new came in
What a tragedy
What a waste
What a Man though
Rest in Peace Charlie Kirk
Slow slow start, for about an hour! then my legs opened up a bit those those ten reps swing sets did the trick
35 lbs
9 laps
1:21
5.19 miles
15:37 ave pace/mile
16;10
15:49
15:10
15:04
169.8
This went well. I could immediately feel the difference in how much my legs were working especially the
later sets. I originally thought I'd ramp the sets up but now I'm thinking increasing reps per set from 5/5 to 8/8 over four weeks
My best condition for sure was 10 sets of 10/10 but not ready to even contemplate that now
Eights are hard but not horrible
Need to go back to focusing on leg involvement rather than bell height
170.8
12.2
this went damn near perfect, Knees stayed locked and then was able to KEEP them locked during sticking point! Important also to hold the weight after unracking on the body NOT in the arms
This went great. The 10 lb jump warmups from 135 to 195 really force me to focus on form and spee and NOT changing anything once I cross over to 205 +
Lost sight of the X ( HAVE to set up more forward than I think ) but fixed it on second 210 attempt
Didn't lock it but the groove was great
Three down sets with 200 were strong
These were hard but went ok. Decent height, decent power, cardio was fine
But it's too close to maximum effort.At first I thought I needed to do these weekly in some fashion as they don't seem to be getting easier just hitting it once a month
Then, I realized I really need to go lighter and focus more on power and less on max strength with this move
So I decided to use the 40kg each week and ladder the volume instead of the weight each week
Something like this
week one 40 kg 10 x 5/5
week two 40 x 12 x 5/5
week three 40 x 14 x 5/5
week three 40 x 16 x 5/5
lets see how that goes
the 40 has always been my 'perfect' heavy bell
lets see if that's still true
170.0
12.2 (bath)
Really really solid day. All techniques worked great
Bar high on rack
Lock knees
Press to the X
Keep knees locked at sticking point
ALL SYSTEMS GO
THE BEST PRESS DAY IN FOREVER!
Despite a ton of misses I just felt great under the bar! Confident, aggressive, wanting to push instead of scared to push
Have NO idea why but it felt great!
135 x 1
145 x 1
155 x 1
165 x 1
175 x 1
185 x 1 ( all these felt perfect)
195 x 1 a bit rushed, out in front took it over
205 x 1 BEST IN FOREVER
210 x miss just not enough bar speed but groove was solid
210 x miss dropped head , lost X BUT I wanted another attempt and was close
210 x miss just tired now
197.5 x 1 wobbly though
197.5 x 1 strong but not locked out
180 x 1
Took off the wrist wraps for the first time ever as it seems it was tweaking my left wrist. when they areer gone so was the tweak
This went well. First time doing 25 sets again in months. The new technique worked great and didn't seem to sacrifice too much bell height but it definitely is faster and easier on the shoulders
Legs however are getting worked harder which was the plan too
Slight balance adjustments needed but not a biggie
170.4
These went great. so much better than monday lol
Cues:
Lock knees pause
Press to X
This was strong from the first step. One of the strongest, fastest and most effortless rucks EVER
It just fell in my lap too, as usual
6 laps
3.47 miles
55:47
15:18 ave pace ( 3.93 mph)
two miles in 30.44
three miles in 45:45
Splits
15:29
15:15
15:01
15:22
170.00 bw
Got some weird news during the workout which completely destroyed my concentration
Lucky to get my one set with 205 in, missed it twice after than than missed 197.5 completely as well
Did pushdowns and rev curls and called it a day
Need to add either
1) pushups
2) floor press
3) kb press
SOMETHING that gives me some more chest work and eccentric loading. pecs getting too small
This started off slow and finished fast. legs a bit toasty from the new/old leg dominant swing technique
35 lbs
9 laps
1:21:39
5.27 miles
15:28 ave pace ( this equals 3.9 mph!)
splits
1) 16:02
2) 15:37
3) 15:34
4) 15:10
5) 14:54
170.6
This went great.After re watching my techniques from my five min swing test days and speed swing workouts I decided to give it a try again. The focus being a leg drive vs a hip drive
Was worried I wouldnt get enough bell height but it was more than decent
Just tried to bend my knees then lock them on the way up: NOT lean back and try to hold the standing plank, just hit the lock then re bend
End result is a much faster tempo which is how I could fit ten reps into 15 sec with the 48 kg! I also don't get as much front delt tension at the top trying to max out bell either
All good, I like it
These went great. make the correction to unrack with chest up so when I hit the sticking point hips went forward and I didn't drive myself back
Strong day! Strongest I've felt in the press in forever! Missed a few losing balance backward but they still all felt light and I was confident
I even cued myself to be aggressive! something I haven't felt in forever either
Same cues;
LOCK KNEES
GET YOUR HEAD OUT OF THE WAY
I would add now, THEN DRIVE YOUR HIPS
Because my rack position is so high on my neck the bar is pretty much exactly over my heels from the start
If I drive my head back and don't push my hips under the bar it takes the weight behind my COM and I lose balance
135 x 1 x 2
155 x 1
165 x1
175 x 1
185 x 1 x 2
195 x 1
205 x 1
205 x miss backwards
205 x 1 ( just ugly)
197.5 x 1 x 2 really really solid!
Legs were a bit tired this am from the 200 swings yesterday. as expected. But the ruck pace was steady but not crisp
9 laps
5.24 milles
15:46 ave pace
1) 16.15
2) 15.49
3) 15.52
4) 15:35
5) 15:20
6) 15:08
BW 170.4
This went GREAT. After mondays soft knees I focused on "locking the knee" then getting head out ofof the way
Way out. Worked great
Lock the knee then head out of the way
Notice something bit though on the holds a subtle but distinct right to left rotation! that can explain a lot of issues on the left side
Not really even sure if or how to fix it but glad I noticed it
Weird one. Slept well, BW ok groove and warmups felt solid but missed 205 3 times after making it just once!
In retrospect it turns out I was leaving through the knees and not really driving my head back at the start enough. Leaking knees always pushes the bar forward
Not enough sleep last night and a little tweaky on LEFT rib side from using my thumbs doing bodywork on a client. haven't done that in years and wont again. Made today really hard but I got through it. took time to warmup but then it was ok. just not quite as high. Cardio was good tho
Bodyweight light too doesn't help
170.8
Right side sternal ribs started aching last night for no damn good reason. well I know why, the new " get your head out of the way technique really utilizes the T spine and waiting at the start squares me up, which I don't think my ribs are used to
messed up sleep of course but the warmups I didn't feel it so I went on tentatively.
Missed two reps : one with 175 and one with 185 by not keeping my head back.otherwise all felt good
Strong and fast one today! More than decent sleep actually woke up feeling awake and refreshed for a change
strong from the start. I like rucking on Wed after a full day off
35 lbs
6 laps
3.57
55.01
15.23 ave mile pace
1)15:34
2) 15.19
3) 15.17
4) 15.08
2 miles in 30.11
3 miles in 46.21
very happy
170.8
This went great.. When I realized I haven't made 205 off my chest since last Nov I kinda panicked but it went well
During warmups I just realized after coming to balance after the unracking think " move my head out of the way" to initiate and it worked great. lost balance backwards twice but it really facilitated the intitial start
135 x 1 x 1
155 x 1
175 x 1
185 x 1
195 x 1
Didn't see this coming. Decent knights sleep and quads recovered even more ( not total but not too bad either)
Got out early ( 6 am) and it was perfectly cool
9 laps
5.26 miles
1:20:45!
15:21 /milepace
ave hr 121
two miles in 31:20 somethings
three miles in 47:20 is too
five miles in 1:15.60!
1) 16.03
2) 15.38
3) 15.28
4) 14.51
5) 14.40
6) 15.08
171.2
My quads were so sore Friday I wasn't sure I would be able to swing at all much less use the 44 but warmups felt fine so I didnt have to "bell down"
fast pace too
NO squats though as I had to ruck Sunday and still have some legs left for presses Monday
Moving volume squat to Monday after squats
170.0!!
Nervy pain in shoulders, corocobrachialis was still there today but I figured re patterning the movement would help and it did, after about 8 sets. left side taking too much weight but it evened out at the end
Pushups are out I think. tight pecs and biceps simple pull my shoulder too far forward anymore
squats were HAARD actually ( pump,lactic acid) after ruck yesterday but am LOVING being able to squat symmetrically even without weight, probably for the first time in my life, and a leg pump feels amazing!
New day and a good thing too as the pushup variations on Monday left my shoulders stupid sore. Would NOT have been a good thing to press. haven't felt this sore in forever. Kinda "nerve y" so perhaps some brachial nerve involvement
But the ruck was good Got in an hour earlier, fairly cool with a slight breeze
35 lbs
54:20
3.47 miles
15:38 ave pace
splits
1) 16.07
2) 15.41
3) 15.26
4) 14.55
171.6
Strong one today but got up later and skipped bodymaintenance ( dog time) but all felt good.
decent paced start and strong finish. slept well and it was cool out this morning
35 lbs
9 laps
5.24 miles
1:20:37
15:23 ave pace
120 ave HR
splits
1 15:49
2 15:45
3 15:29
4 14:46
5 14:51
171.8 BW
This was strong. I could have gone faster. Power and bell height were decent too
squats were strong too. decided to do the last two sets together as all felt good.. really loving these as I can feel the stretch and the pump
171.8
13.7
Another hot one but great nights sleep last night made a big differnce
35 lbs
6 laps
3.47 miles
54:05
2 miles in 30.5
3 miles in 45.96!
15:39
15:20
15:37
171.8
This went well Moving this workout next week to thursdays. I will ruck wednesdays. I need another day of rest and this follows the pattern
sun ruck
mon press
wed ruck
thur press
This went great all things considered. Got the solid start position I wanted and the Kono Press technique worked well, too
Just have to get stronger through this ROM and get more starting speed but that will come
Trying to channel Hampton Morris for the start position
Slept great but this was harder than expected
Wore the Do Win shoes for the first 10 sets. Nothing felt 'wrong' with my back or my swing, but nothing felt better so went back to the Inov8s and swing immediately felt stronger
So much for that experiment
171.4Back to basics. The high rack position was getting too much for my elbows AND it wasn't producing consistent superior results so back to this
index on smooth close grip
hip take off
PAUSE with LOCKED knees ( Find Balance Point)
Hip drive to initiate
Not bad but not really solving any of the problems I had when pressing off the chest. Not happy with it
175 x 1
185 x 1
195 x 1
205 x 3/4
205 x 1
215 3/4
205 x 1 x 3
35lbs
9 laps
1:20:30
5.15 miles
15:37 ave mph
REAL slow start, legs heavy for the first 50 min then they sped up. those squats got to em lol but they'll adapt
slept well tho and 143 HRV!
171.0
Solo training today at the last minute. Had to do a major attitude adjustment but worked out fine
Actually everything felt good even cardio. almost no back involvement. Could have gone faster but would have sacrificed some bell height
decided to take a different approach to squats and keep reps lower ( 10s) and add sets. More concentration on technique. like it.Can always speed up restSwitched shoes to the lower heel Adidas
Fixed my left elbow twitch by NOT trying to keep the left elbow in but letting it stay out- this is HUGE as it took all the pressure I've been feeling on it off!
Had to take a generous one inch off the smooth grip
With the lower heel I can walk feet out in front just a little more and set up under bar
12.8 at 4 am!
This was decent! first time in forever to do this workout. and, while not perfect reps most were very solid and the last set was the best.
Trying to figure out exactly how far to place my feet in front of bar plus it seems I was tight in my hips as well which made the swing out go forward more than up. 185 was perfect
Tracy got the flu last night so todays schedule was all over the place but it got done!
172.5Hot one and fast one. Quads were super sore from the squats yesterday but it didn't seem to bother my speed
35 lbs
3.52 miles
2 miles in 30.5!
3 miles in under 46!
ave pace 15:16
ave HR 129!
15:29
15:16
15:03
15:01!
172.2
Moved the bar up an inch again
Set my feet directly under the bar then moved them just slightly in front of the bar
kept hips in front on unracking
IT WORKED PERFECTLY
When I fall back I think it's been because I set the feet too far in front on the setup
If they're not in front enough I'm too vertical and the bar gets pushed forward
Pretty strong day. found out some important point too
Slightly wider grip is better to get elbows up
Slightly narrower foot stance is better to get hips in front of bar
Strong one, legs not too sore or tired at all
35 lbs
9 laps
1:18:02
5.01 miles
15:31 ave pace
111 ave BPM
171.6
13.5
Very strong day. This bell seems to be my 'goldilocks' weight- just right
Seriously good height and power
BW squats were good Very slow deep and precise. surprisingly harder than belt squats170.6 !
13.5
Started out slow and soggy, ended up pretty fast
35 lb ruck
3.56 miles
54:38
3 miles in 46:25!
15:19 ave pace
15:48
15:19
15:12
14:24!!
171 BW
I little sloppy but not bad. Just ran out of tightness and triceps for the last two sets
Legs a bit tired from yesterdays( pathetic) leg work but I can definitely feel the quad and it tells me how much I need it
35 lb ruck
1:20:19
5.10 miles
15:24 Ave pace
9 laps
172.6
13.8 no bath
Slept well last night so this wasn't too bad
Really focused on legs, locking out and trying to say flexed at the top. also some toe gripping
Want to start focusing back on quads more, belt squat are not getting enough lower quad and I've lost a lot of knee mobility and knee over toe dorsiflexion
171.6
13.7
food rightnow
meal one
Space milk protein
Vit C
Creatine
Macademia nuts
Almonds
PNB
meal two
beyond meat burger with cashew cheese
or
Mung bean scramble eggs/onions mushrooms vegan cheese/nutritional yeast
myocellular bacon
soy or oat yoghurt/ hemp seeds/ wheat germ
noodles and tofu
or
Rice and tofu
Soy or Oat milk
feeling great on this. and for some reason stomach is definitely flatter?!
Fast one! Great nights sleep really helps
35 lbs ruck
6 laps
3.63 miles
55:51
( 3 miles in 46.25!
15:21 ave pace
15:48
15:12
15:11
14:58
121 Ave HR
172.2
My hip was acting up from the layback press arching. Right Rec Fem overstretched. Ive had this before but it was distracting and keeping me from getting under the bar as well but no worries
Surprised I lost the groove so fast, only a week off BUT I did re introduce a similar but very different motor pattern to screw things up
165 x 1 x 2
175 x 1 x 10
thought about going to 180 for the last five sets but then thought better
All over the place, as it the way it seems. switch to something new/ old, it works great for a few workouts then the searching begins
Slept well, mentally ready just not all there
135x1
155x1
165x1
175x1
185x1
195x1 ( out in front)
200 x 1 kinda
200 x 3/4 out in front
200 x 1
100 x 3/4
185 x 1 x 3 ( just so so)
back to the chin press
Started a bit slow but picked up well
Pretty strong and fast
35 lbs
9 laps
1:19
5:17
15:24 ave pace
16:03
15:42
15:21
14:51
14:48
116 BPM
173.1
13.1
This kicked my ass and I think mainly it's because we were going so fast. Just Nick and me and it was I go you go. man that was hard to try to maintain height ( which I did pretty well)
Next week starting the cycle with the new, lower heel Do Wins and see how that works. It's been fine ( no neg feedback) on wednesdays and it's definitely a more stable shoe
then back to pistol practice and MAN am I OFF! Looking at the video my knee barely moves over the toe compared to when I was decent at these a few years agosolid one but not fast. legs felt heavy
35 lb ruck
6 laps
3.55 mi
56.47
15:57 ave pace
15:14 last mile pace
123 bpm ave
Layback press felt much more normal today. No shouler bicep tendon or elbow stress at all
Cues are :
1) get hip in front of bar
2) Elbow under the bar
3) Unrack with legs
4) Layback until I see the X
5) Press To the X
Do Win shoes seemed fine
173.6Well this was a very weird day. All kinds of shit this am and glenn and nick out so I decided to play around a bit
Which I haven't in forever
Tried kb clean and press and man, once again, it's so awkward anymore
16 kg x 3/3
20 kg x 3/3 x 2
24 kg x 3/3 x 2
Then went back to my old press from the chest. Was pretty upright til 165 when I realized shit was just going to push forward again so layed back a bit and it wasn't too bad
165 x1
175 x1
185 x1
190 x1 x 2
180 x 1
Legs were heavy and slow today
35 lbs
5.09 miles
1:21
15:57 ave pace
16:18
16:11
16:05
16:01
15:02
171.8
Was light today ( 171.8) and even though I slept well and nothing hurt I didn't find the same groove as last week. it got done but not as smooth as I would have liked
Second night bad sleep with doggo with stomach issues so super tired but I got started and it wasn't bad at all
35 bs
5 laps
3.05 miles ( there and back)
48:18
15:50 ave pace
15:41
16:20
15:28
15:28
172.2
Realized that I wasn't swinging my chest in front of the bar on the set up ( because of the Do Wins or not) and taking the unrack way too vertically, which fucked everything from then on
so it's
Chest in front on setup, swing under
Think right on stand up
Hold bar high
Drive right
This went ok despite a not perfect mental state/prep
Did my warmups trying out a new shoe, the Do Win stacked leather heels which ended up not feel right so I switched back to the Innov8s at 195. but the getting the groove perfect took a few sets
135x1
155x1
165x1
175x1
185x1
195x1
205x1
210 x 1 x 5
was NOT holding the bar high enough with intent and was rushing everything. Last weeks hamstring twinge was on my mind too
Really strong and fast one today! Nice for a change
35 lb ruck
9 laps
5.1 miles
1:19:32
15:16 ave pace!
15:28
15:25
14:52
14:55
173.8
Great day! Best swing height with this bell probably of all time for me. have no idea where it came from. Went back to lean back at the top but with more leg activation at the start and this was the result..Who knows if it will work again but great day!
173.4Very strong. Hot, too. Solid 80 degrees but a decent breeze so no too bad
35 lb
6 laps
53:19
15:15 ave pace!
118 BPM Ave
173.3
This went very well. right hammy was perfect til 3 rd or 4th set with 185 and felt a teeny tiny strain at the lockout when hips were fully extended but knee was bent a bit
I can't let that happen. I can knee kick a bit to start but then have to learn to really lock the knee at lockout
Groove was very solid though and I felt strong
This was strong. The transfers are definitely a bigger challenge than they've ever been. But, doable Pretty decent height and power. s...
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