32 kg swings 40 x 5 in 40 min, 16 kg kb front squat 4 x 5each side, pullaparts

 Not a great night again. Feels like sciatica now in my right thigh and calf. I think its just wrong rotations in the tib and femur but its not nice and I'm not in the mood for it

Adjust swing for a bit and kept head up more and tried to arch better and it helped but lumbar felt weak throughout

Not sure it just wasnt new position

KB front squats seemed to actually help

I think I've  just been roundback bending over too much all day for dogs waterbowls and dog stuff so I'll stop that

As I write this at 6 pm I feel normal so we'll see

best height I've had on the right arm in forever. Looking up helped

165.8

11.5

35 lb 3. mile ruck 44:25, 14:47 ave pace

 This was way better than expected. First GOOD nights sleep since July 4 and it showed up. I was shooting for 14:52 or better but actually thought I was behind! Trying to math when rucking isnt good but alls well  than ends well.

It was 80 degrees but a good breeze and I was solid althought I had to push it to get that speed

Legs were NOT light or loose

166.2

11.9

170 x 1 x 10, 180 x 1, 190 x 1 x 2. 20 kg swings 20 x 5, scott tricep ext

Shocking, after ANOTHER night of shit sleep a solid workout. Simplified technique on unracking(less heel rocking and more focus on big air and chest up

 Lost eye focus on first 190 so I took it over and it was better

175 x 1 x 20, tricep band ext 3 x 15

 All over the place today. Making stupid mental errors, nothing horrible but not perfect reps. Biorhythms an intellectual bottom. lol Felt like it

Slept well though

166.2 

35 lb five mile ruck 1:14:25. 14:52 ave pace

This went better than expected. Was pretty tired at start( still not getting back to sleep well after my first pee wakeup but started out slow on purpose

but each new mile dropped pace accordingly. a very decent over time and pace
15:21 first mile split

 

165.2 BW

32 kg swings 40 x5 37 min, step up/step over low box 4x?, supported pistols two foot down one leg up 3 x ?

This went well. Pretty strong even and faster than usual

Sleep ok but not enough deep ( 30 ) HRV 59 which is good

Step work was interesting, we'll see tomorrow, Neg to concentric pistols were surprisingly decent

166.2

11.5 ( b)

35 lb three mile ruck 44:45 14:54 ave pace

 This went just as I hope.Still not getting enough sleep so I was really dragging at start but I felt better almost immediately

Wanted to stay just around sub 15 min miles and it was spot on

166.2

170 x 1 x 10, 180 x 1, 195 x 1, 20 kg swings 20 x 5 20 min, long ext band ext 3 x 12 purple

 Still only 5.5 hours sleep but better quality .Focus was much better as well

Open foot width up an inch on each side and it felt much more stable on all parts

Important un rack cue: BIG AIR

The bigger the air the taller the chest and the more stable to base

BW 166.8  about 18% above BW

175 x 1 x 20, bandlong. head ext 3 x 12, db rear delts 5 x 8 with 15s

This was the worst focused session I've had in months.Two days in a row of shit sleep (fireworks ) made it hard to really concentrate. No major problem but the details kept slipping:

 Not enough air on setup. losing visual on setup ( MISSED first rep!) elbows not high enough etc etc

All in all strong enough just not crisp

166.6

35 lb ruck 5 miles 1:15:29 back off week

Decided to slow things down on purpose and this worked out great. Been feeling overtrained and my CNS told me to have some slower times so I listened
This was so much less stress that I realized just how hard I have been pushing lately

Its cool and the PRs are great but   form started to get ragged and this is certainly fast enough

The original goal I shouldnt forget was four MPH for 3 and 5 miles

My body feels better already 

32 kg swings 40 x 5 in 40 min, 48 kg belt squats 4x8, ball supermans 3 x 10 sec holds, rev grip pullaparts 3 x 20

 This was hard, Slept ok but just had no energy

But it got done

166.6

11.5

35 lb 3 Mile ruck,43:49, 14:36 ave pace ( 2nd best)

This was good but hard. Didnt set out to try to break or even duplicate last weeks speed fest but the first mile was FAST  so I went for it and left tib was ok til it wasnt and I had to shake it out around 1.5. Technique was solid but I was  just a bit fatigued from everything

But cannot complain about the times and two miles at 29:26 was a PR

170 x 1 x 10,180 x 1, 190 x 1, 20kg swings x 5 x 20, band rear delts 3 x 20

 This was strong and controlled. Best 190 I can remember, just like the 180

167.2

175 x 1 x 20, db rear delts 5 x 8 w/15s

 This was very strong. A bit mentally distracted but I worked through it

167.2

35 lb 5 mile ruck ALL TIME PR! 1:12:18 14;27 ave pace!

 THIS IS JUST INSANE!~

After Wednesdays 9 second PR on my three mile time as I headed out this morning I thought if I could get under, or even close to, my five mile PR of 14:38 I'd be happy but this?
ECSTATIC 

I knew I had to get a mid 15 min pace for the first mile then stay close to my lap times for the 14:40 I've done before but I didnt expect this

First time under 15 min miles for all five

First time under 1:13 for five

Two mile pr under 29 min 

Three mile PR 43:18

But by left tib did start to congest around here and I was very concerned I wouldnt be able to hold pace

Lean Fall Plant was working but the lean seemed to load the tib at this pace

Solved it by leaning a bit less and making the arm swing more about the. back swing then the drive forward.'

Seemed to balance out the COM off my tib. Shook my legs out and it was fine the last 2 miles, obviously

Also make my steps even shorter but faster

Amazing day

166.4

32. kg swings 40 x 5 in 40 min, 44 kg beltsquats 4 x 8

 This was strong. Making sure I keep my big toes planted on descent keeps my legs in the lift much better and way less back

Height was solid

166.4

35 lb 3 mile ruck All Time PR!! 43:39 14:31 ave pace!

 Wow. I had thought this pace was possible for  me but given how far away 14:38 has seemed the last month I thought that perhaps it wasnt

But really hyper focused on LEAN FALL PLANT technique it just happened

For a hot second I actually I'd make 14:30 lol!

The other technique problem solved was stride length. I SHORTENED my front stride and  actually tried to plant slightly BEHIND my COM after the pushoff .

So lean fall plant and bring the heel strike under me quickly AND  lean from the rear leg big toe ( not the waist) this prevents bending from the waist

What an experience!

Hot too-83 or so- but didnt bother me at all

Also 2 mile PR 29:30 and the FIRST TIME  in 44 minutes for the 3 miles!

166.4

170 x 1 x 10, 185 x 1, 195 x 1! 20 kg swings 20 x 5 20 min band rear delts 3 x 20

 Super strong today for some reason, So so sleep but each rep flew and felt light in my hands!

185 and 195 felt light only moved "ok" not great. Need to add one set of holds after the top weight with the top weight

166.8 

175 x 1 x 20, stability ball backextensions 4 x 10

 This went well. Strong from first to last set.
Pretty close to auto pilot, with these weights at least

The back extensions are just what I need! seem very weak but definitely a balancer, a corrective for all the ab tension  I get from swings and rucking

Should have been doing these all along

 166.8

35 lb 5 mile ruck 1:13:53 14:46 ave pace! 5th fastest

Well the technique worked and held but it was not an easy ruck. I can see now how I let the technique of Lean,Fall and Plant decline into Lean from the waist and over stride

You have to really stay on top of it but I did and was very close to 14:40 again 

Last mile was  14:10!

165.8