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

180 x 1 x 8, floor pushups 35, 32, 27, long head band ext 4 x 15

 Not great sleep but 104 HRV! Felt ok strength wise but poor concentration and bad connection to my body

Misssed sets 4 and 6 just not arched enough at start so bar went out front

Once a week is better for my body I think but harder on the lift

Next week 170 for 12 sets

164.5

35 kg five mile ruck 1:12;59, 14:35 ave pace

 Second fastest ever.Off of 5 hours sleep. Good sleep but sciatica woke me up at 1 and couldnt get comfortable again. I think I'll try no pillow under knees tonight

Felt fine from the Beast swings and squats so that is good. Less sore than with the 32 but I thinks thats from everything re aligning again.

I hope

164.5

48 kg swings 10 x 5, 40 kg swings 10 x 5, 48 kg belt squats 4 x 7, pullaparts 3 x 30 3 angles

 This went great better than expected. Everything was fine, my back, hips, grip, technique, mind set. All solid for the first 48 kg swings since January

Dont know yet how I'm going to cycle the weights but this big bell did its job of focusing my mind

Sleep was good again. Didnt use the pillow for the first half of the night then put it under for the rest

Bell height was low but that fine

164.5

35 lb three mile ruck 44:39 14: 52 ave pace

SO WEIRD exactly the same overall time and ave pace as last week despite different mile splits

Obviously this watch is NOT that accurate

But a strong ruck nonetheless

GREAT  sleep last night 6:44 min 47 HRV 40+ deep and 1.5 REM

164.5

Parallette wt pushups, 20 kg swings 20 x 5, band pushdowns 4 x 15

This went well, better than expected
Shoulders and elbows behaved
Felt stronger than I thought but I'm used to doing then after max effort presses in the past

bw x 8 x 2

25 lbs x 6

32 lbs x 5 x 7

swings went well if I really focused on not losing inside right heel contact

Didnt realize how much I lost connection til just recently

164.4

44 kg swings 10 x 5, 40 kg swings 10 x 5, 44 kg belt squats 5 x 8, pullaparts 3 x 30

Decent sleep just not enough (5.5) back was ok but havent swung this bell in 6 months so a little worried

But it was solid! as was the 40 after  Very pleased especially so light

 

163.6

35 lb three mile ruck 44:39 14:52 ave pace

 

CB arm casts 20 lbs 6 x 6/6 20 kg swings 20 x 5 ( fast pace) , band pushdowns 5 x 12

No video as these are  just boring. Going to try weighted pushups next week for the main course on Wed and if they dont work go back to light presses.Need something to force me to focus

164.3