35lb ruck 5 miles in 1:17:30 15:28 ave

 Better than last week but how the hell did I ever do 5 miles in 1:14?!

Felt really good and strong right from the start and my pace was solid 15:15 and below the whole time but I doesn't show up in the ave pace. all that being said better than the last two weeks

168.8

48kg Swings 20 x 5 29 min, 48 kg belt squats 4 x10, press 105 x 1 x 5, band rear delts 4x15

 This went well. Started off with the 'lock in standing plank' then decided to go back to a higher cadence technique and not worry about locking holding knee so much and just try to build momentum with the bell

Speed was obviously better but so was height

Trying to keep weight mid foot( my takeaway many years ago from squatting on stability  ball) seemed right.

Going to do the 48 EACH WEEK  for awhile now and see if it gets stronger and better

168.6

3 mile 35 lb 46:21 15:23 Ave pace

this was actually better pace than shown. I lost watch seconds messing with the "always on" function. Probably around 15:13

180 x1 x 9,16 kg swings 5 x 8/8 laterals rear delts rev band curls

 I'm sure about the press anymore. I feel like  its more orthopedic than muscular anymore. SO much asymmetries and imbalances. Might be time for pushups and chest work

168.8

185 x 1 x 8, wt pushups p bar 3 x8 32 lb. band pushdowns 4 x15 rev band curls 2 x 12

 I'm thrilled I could press at all, I really wasnt sure I could

I had no plan EXCEPT not to over arch as I knew that would pinch.But the setups didn't hurt and that was a good sign

The last two sets with 135 are what I'll do Wednesday. I just pushed my hips in front of the bar a bit which triggered my knee bend and send the force up while my hip stayed forward

ALMOST like a classic Olympic press! Its a bit more vertical but it didn't pinch at all

these are the more knee initiated push presses

169.4

35 lb five miles 1:17:49 15:34 pace

 This was a decent pace after all, faster than last week, but I thought I should be able to get faster at the starting. Pretty cold and legs are pretty stiff from yesterday swings

168.4

44 kg swings 20 x 5 ( 30 min), 44 kg belt squats 4x8, pullaparts 3 x 30

 This went SO much better than it could have. Lower back (l3-L5 and sacrum) was "unstable" all day yesterday from Wed snatches etc and the mid back press tweak. Plus sleeps been OK but LOTS of wakeup and anxiety about the back 

I hoped that "pushing reset" by  going back to known safe swing pattern would help and it did.

Plus, plenty of ab and piriformis release.

On swings used a  start with a hinge and  lockout through the legs ( waterski) at top and it was solid

No more fucking around

168.4

12.2

59.1

35 lb three mile ruck 45:49 15:14 pace