35 lg 3 mile ruck 44:29 14:48 pace

 

163.

16 kg snatch 5 x 6/6 1 x 8/8. 20 kg swings 20 sets of 5, band extensions

Better than last week, Plus used the comp bell at the end and it seemed to give me a better lockout for some reason

 

163.8

CB arm casts, paralette pushups, belt squats

 Knee was wonky from tight soleus from stupid fucking bw LUNGES on Sat! Worked on it all day yesterday and its way better but still not right

Literally RIGHT after I got the sciatica under control this pops up

But I've had it before and know what to do but this is getting ridiculous

CB arm casts

10b x 10/10 x 1
15 lb x 8/8 x 2
20 lb x 6/6 x 6

Shield casts

10 lbs x 10/10 x 2

Parallete pushups (true parallel grip) 8 x 10

20 kg belt squat x 2 x 8

32 kg x 2 x 8

162.8

35 lb ruck three miles 1:15:11 15:01 ave pace

 

48 kg swings 20 x 5 ( 35 min ) bw step back lunges 5 x 5/5 pullaparts 3 x 30

 This went well. slept well too ( 7.5!) slow to warmup but groove felt solid once I got to weight and remembered how much this beast wants to pull me over

Last time I did 20 sets with in was in February

164.0

11.0

35 lb 3 mile ruck 44:47 14:55 ave pace

 

KB snatch practice 16 kg x 4/4 x 5, 20 kg swings 20 x 5, band pushdowns + day one of ethical dairy back in. diet

 These are actually feeling better and no issues this thursday morning as I write this

164.3

Belt squats 6 x 8 with 48 kg, Parallete pushups 10 x 10, band tri ext 4 x 12-15

 Belt squats went great 

warmups 

32 x 8
36 x 8
40 x 8
44 x 8
48 x 8 x 6

not sure about pushups though, still getting too much left shoulder clunking

Next monday shield casts

35 lb ruck 1:15:51 15:09 ave pace

slow as FUCK for no good reason, no excuses, slept well, ate up yesterday etc etc but the needle wouldnt move

even HR was low

weird

164.6
 

44kg swings 20 x 5, foam squats 5 x 5, pullaparts 3 x 30

 These went well. the groove was good on both sides and strength was good too

7 hours 15  min sleep too! I'm figuring out my sleep needs finally. What a difference especially as I get older

163.8

10.6

35 lb ruck 94 deg! 44:29 44:49 ave pace

 

Relearning to snatch, 20 kg swings 20 x 5, band ext 4 x 15

 Though that maybe snatches would open up the shoulder and not jack my back. Seems to have gone ok

Right shoulder overhead is tight but I rotate left to right not the opposite as I do trying to lock out the barbell press

Plus  it activates the flexion muscles of the shoulder not the lats

We'll see

163.2

170 x 1 x 10, floor pushups 35, 30 20, band long head ext 4 x 12

 ANOTHER bad nights sleep dog tummy issues but training  went well

162.8

35 lb 3 mile ruck 1:13:50 14:45 ave pace

163.2
 

40 kg swings 20 x 5, 40 kg belt squats 5 x 8 pullaparts 3 x 30

 Better than expected, right 1st rib out after weighted pushups but things settled down after 5 or so sets

164.2

35 lb three mile ruck 44:19 44:45 ave pace

 This went well. Hit all the mile splits just a little ahead of last weeks and it all went great

164.4

Wt parallete pushups 53 lbs x 5 x 5, 20 kg swings 20 x 5 , band pushdowns 4 x 15

 This was solid V

V angle on the bars, shoulders and elbows worked well

bw x 8 x 2

25 lb x 6

32 lb x 6

53 x 5 x 5

bw x 15

can see/feel the difference in pec arm size after just two weeks. nice

164.4