115 x 5 x 5, 16 kg swings 15 x 8 , standing band rear delts

 Very solid~ want to build back to ten reps per set swings to up max vo2 a bit for swing test 

164.8!!

day two of Strive Free Milk'[

I gotta feeling this is gonna help

125 x 4 x 6 sets, 15 lb db rear delts 5 x 10, palms up band curls 3 x10

This went great. Sore as fuck all day yesterday but woke up ok today

65,85, 105, 115 x 3

125 x 4 x 6

135 x 1

145 x 1

 

165.4 at 11:30!

35 lb three mile ruck 1:4:03 14:48 pace

 This was hard pace felt great first two miles ( and current pace was never over 15:10 and the times were slow! Just bit overall tired from yesterdays heavy swings. HRV was 27 too and I rarely have good days that low it seems

slept long though and only 30 min total awake time

163.8

48 kg swings 20 x 5 in 25 min, 48 kg belt squats 4 x 8, pullaparts 4 x 20

 This was actually stronger than anticipated and even the right side was decent

Seem more focused again, on gaining some upper body mass with press reps and working for the 40 kg swing test and 205 press for  my 70th 

AND getting my Power beard back !lol

164.4

35 lb three mile ruck 44:05 14:40

 pretty strong thought the first mile would actually be sub 15 like last week but it dropped some speed mid way

but 14:40 is fine

163.4   

65-115 x 4 presses then 5x4 at 115, 135 x 1,20 kg swings 20 x 5

 Decided to see if I could figure out how to do reps again, no matter how light

My groove when I did 160-175 5x5 was more solid than I thought so I went back to that

Fours seemed better as I could hold my breath the whole time

65, 85.105, 114 x 4 x 5

163.2

170/175/180 x 1 160 x 1 x 5 Band pushdowns 4 x 12

 Tried the old layback technique: push my hips forward til I start to lean back then press

It worked ok but doesnt give enough bar speed at the start so the lockout was weak

Back to the semi stiff knee Olympic press again

162.8 this AM! 164 at workout

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