3.55 mile 35 lb ruck

 Slow start but strong finish

Rained hard so dirt was wet sand, was thinking it would slow me down a lot but not too bad

6 laps

54:41

3.56 moles

15:20 ave pace

2 miles = 30.74!

3 miles = 45.21!

splits

15:44

15:30

15:03

14:47

OTB Carbons still feel  a little awkward on the first mile or so but the times are solid!

171.8

12.0 !!!

This may have been the breakthrough. 175 x 1 x 5, 185 x 1x 4, 190 x 1 x 3, kb cleans, floor pushups

 It dawned on my that I have been holding the weight with the wrong muscles in the rack. Too much tension in the arms and shoulders and not enough supporting the weight with the legs and trunk.Letting the weight sit on my torso, letting it SETTLE ,instead of trying to hold it above the torso

unrack it

LET IT SETTLE

WHAT A DIFFERENCE! Right from the  start. Whereas I usually start to feel too much left arm issues as soon as I get to 135 today there were NONE. Across all sets and reps! I unracked it and let the bar settle onto my body ( without relaxing OR flexing my legs) just supporting on my torso,

Then driving my chest up into the bar to initiate the press and then driving with the arms

Cant believe how great everything felt. Didn't even need to cinch the belt tight!

did kb cleans for the first time in a long time and they felt great( except for my wimpy forearm bones)
but these stay in

16 kg x 5/5
20 kg x 4/4 x 2
24 kg x 3/3

170.8

35 lb ruck 5.01 miles

Slow slow start. No  reason but sped up towards end

35 lbs

5.01 miles

1:18.07

15:35 ave pace 

9 laps

16:24

15:49

15::35

15:00

15:01

169.8

13.5 

44kg swings 10 x 5/5, 44 kg belt squat 4 x 8,band rear delts 4 x 18, light press 115 x 1 x 5

 Hardest workout to get up for in forever.Tough week; Jim died, trigger thumb coming back ( surgery this time) Glenn and  Nick out

Just wasn't in the mood to do 8 and 8. Not feeling strong and that felt like it would just drain me, not build me

So I decided 10 sets of 5/5 with 44 would be better, In fact I'm going back to weekly weight ladders 32-48 bells and  just sets of 5/5

But add 5/5 on ALL the warmup sets for more volume( instead of just 3s and 2s to " touch the weight"

Watched an old video of my first time swinging the 68 kg bell and glenn said "no one else is doing this but you.
That's what got me going

all in all not bad 24 min for all 10 sets

170.8

12.7 (bath)

165 x 1x 5, 175 x 1 x 3

 Super sore all over today for no real reason . Super good sleep too, so weird

This was just all over the place

170.4

12.5

35 lb ruck 3.41 miles

 Started out very  fast in the slight  rain but last two laps were hard

3.41 miles

53:14

15:35 ave pace

15:49

15:39 = 39.88 two miles

15;20 46.07 three  miles

170.4

12.2

185 x1, 200 x 1, 210 x miss x 2, form melt down, re do ack

The  technique  is too fragile. Just no margin for error at all

the  210s were not close dropped down and lower the bar pin and these looked out but who knows?

 

35 lb ruck 5 miles

Started off very slow and very heavy legs

wore the ne OTB carbon 6's and they felt good again but I could feel the lower heel this time
as I warmed up they felt better

thought it was going to be a suck total time but finished fast

5.01 miles

1:18:07

15:35 ave pace

16:42

15:49

14:35

15:00

15:01

170.08