32 kg swings 40 x 5 40 min, Split squats bw x 5/5 x 5 pullaparts

 This was strong and steady. NO heavy leg work after, we'll see if it helps the ruck tomorrow

166.8

11.2

170 x 1 x 13, 20 kg swings 20 x 5 15 min, hindu squats 3 x 10

This was hard.. barely 5 hours sleep and dog and kid stress but decent HRV! and deep sleep so I got to it

Not feeling strong but the groove was solid

swings were solid and the hindu squats felt great too. I really think this is going to my go too leg move

168 at 12:30

175, 185 , 195 x 1 170 x 1 x 13, hindu squats 5 x 10

This went perfectly. Could have taken 200 or even 195 again but the 195 was so solid I wanted to leave on it. Close stance setup works, Full torso swing under works .All good

168.0 at workout time

 

35 lb 5 mile ruck 1:13:23 ( 2nd fastest) 14:40 ave pace

 This was a great time and place considering how low energy I felt.Good sleep but legs were slow to wake up Definitely changing squat work to Mondays as the ruck is more important

But super happy I could maintain this pace in this state. Thought I had a shot at 14:37 pace too. It was close

166.6

12.1

32 kg swings 40 x 5 in 45 min. goblet squat 20 kg x 3 x 5 sets, bw lunges 5x5/5

Strong day despite not feeling strong. Better than the other way around

Going to swith squat work onto mondays after presses. it affects rucking too much

 166.8

35 lb 3 mile ruck 44:32 ( 3rd best) 14:50 ave pace

 This was decent considering only 5 1/2 hours sleep and time crunch but it just made  me push harder and it worked out

167.0

12.2

170 x 1 x 12, 20 kg swings 20 x 5 in 15 min band rear delt 4 x 12

Really strong consistent workout. Hit on all cylinders. actually brought my set up foot placement in a  little and it seemed more stable throughout
see if it holds

166.8

185 x 1, 195 x 1, 170 x 1 x 15, reverse band curls and pushdowns

 This went great.  Lifted  my gaze spot up about a foot and focused on unracking with the chest up which helped keep my elbows up and angled back and everything went smoothly

Rushed the setup for the 195 so knees were too soft and I lost balance at the top but bar speed was excellent

Wanted to stress test the weight to see if I've just been weak the last two weeks or tired from Mondays workout and then wed volume and THEN taking the weight

It was the volume

Best session in forever. Going to keep this format for bit going up to 195 -200 and then LIGHT down sets

168 at workout time

35lb ruck 5 mile PR 1:13:12 14:38 ave pace!

Actually shocked I broke this PR by so much. Legs didnt feel perfect but obviously loose enough

 

166.8

32 kg swings 40 x 5 in 40 min, 16 and 20 kg goblet squats 2 x3 and 3 x 3, both leg split squats 3 x 6/6

 This was good despite not great sleep. Dropped the silverback squat during bodymaintenace and subbed it with supported squat stretch and it opened up my  hips much more and I got far. less lower back fatigue during the swings

Goblets were rough showing me how much I need the practice. Still getting a lot of ab involvement but I'll deal

167.0

12.2

35 lb 3 mile ruck recent PR 44::21, 14:46 ave pace

 

Wow! didnt see this coming! it was pretty hard too, legs were a bit heavy from the max vo2 swings ( which I've decided to go back to strict one min rest (AXE) with the 20 kg

I could feel the effects of lactic acid today.

14:43 is my five mile pr so I should be able to beat that for three soon

Pumped

168.4 !
12.1

170 x 1 x 10, 175 x 1, 185 x 1, 195 x miss, 195 x 3/4, 20 kg swings 20 x 5 8 min, rear band laterals 3 x 12

 Not bad but not great emotionally going in, Fought it off but still distracting

Staying on my visual spot helped immensely but a few my head  moved too early

First 195 was a rushed mess and I should. have been able to lockout 195

4 am 167.4

         11.7%

12noon 168.4 !

               8.0%

               62.4% hydration highest ever I believe

             

172.5 x 1 x 22, band pushdowns and reverse curls 3 x 12

 This was fine. Bunch of minor distractions but all the presses were very solid, almost casually easy

Started looking up too early as I started to press which put the bar out in front ( like my old layback technique) around set 15 but quickly figured it out and fixed it

167.00

35 lb 5 mile ruck 1:14:27 14:53 ave pace( 4th place tie)

 This was solid and despite feeling pretty stiff getting up it warmed up quickly

Sleep was good, 6:50 and 1:05 deep! Ipigenin at 50 mg seems to be working

166.8

12.5

32 kg swings 40 x 5 in 40 min, 40 kg belt squats 5 x 10, left leg splitsquat 3 x 10

 Its not heavy but damn, 40 is a lot of sets. the last ten, obviously, are the hardest but I'm really liking this approach

166.8

10.2 didnt eat much yesterday.