35 lb ruck 5 miles in 1:13:19 14:39 ave pace

 This started off slower than I wanted for the first two miles then I loosened and all was fast

163

35 lb ruck 43:44 14:32

this went shockingly well. Actually thought I had a shot at sub 14:27 pace for an all time total best for either distances
First time though I believe that all miles splits were sub 15 min AND it was 83 deg

163.2
 

20 kg swings 20 x 5, 115. lb press 10 x 1

 

164.4

35 lb 5 mile ruck 1:13:59 14:47 pace

 Felt surprisingly fresh this morning. I think the new, lower level of swing volume suits me

Wasnt easy. but the legs obeyed for a change

163.6

40 kg swings 20 x 5 ( 23 min) 40 kg belt squats 4 x 8, rev grip pullaparts 4 x 20

 Slow to warmup, stiff for no reason even slept well but once I got warm it went well

163.4

35 lg 3 mile ruck PR! 43:34 14:30 Pace

 AMAZING!

 Started off so strong and had no problem holding and I have exactly NO idea why lol

could be my fastest loaded  mile ever

163.4

Press 145 x1x 10 20 kg swings 20 x 5, foam block squats 5x5

 These went well. Zero back or shoulder issues from monday

163.4

Press off Chest ( first since Jan) 155 x 1 x 5 135 x 1 x 3, band ext 3 x 10 St band rear delts 4 x 15

Been a minute. wont know how back tolerates this til tomorrow but so far so good. Tried not to overanalyze it just went by feel
Lord knows I've done enough of them but man it felt good to do! Even this light

163

35 lb 3 mile ruck 1:15:33, 15:06 ave pace

 

36 kg swings 25 x 5, snatch holds 8kg 12 kg 14 kg 16kg x 10 sec , pullaparts 3 x 30

 

163.4

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