Last workout of 2025, a great one 180x1x5, 185 x1x4,190x1, 20 kg kb cleans 5 x 5/5, 20 lb CBcasts 3 x 5/5

 All went better than I could have hoped

1) back to adidas shoe- if I need to not bend the knees flatter heel has to be better

2) back to wrapped thumb

3) FIXATE ON X START TO FINISH

4) Unrack and LOCK the knees

5) then hip drive and press

If the knees bend the bar goes fowards. had one set at 180 that went forward and sure enough the knees bent a  lot

CANNOT TAKE MY EYES OFF X START TO FINISH

The cleans and arm casts felt good. time to add some more muscle in the arms and upper back and that will helps. Just doing singles with no eccentric loading has caught up with me

170.4

215 x 1 miss 205 x 1, 2 misses laterals rear delts band pushdowns

 All over the place but since its the last heavy day of 2025 I decided to give 215 a push. Shouldn't have bothered :(

Had elbows too vertical at start and bar went back and so did it

Did my  best but not joy

135 155 175 

195 x 1  Not bad but elbow flare already from elbows not up enough

205 x miss

205 x 1 but lost balance at lockout

215 x miss twice 

205 x miss

180 x 1

190 x 1

205 x miss

36 kg swings 13 x 5/5 in 21 min, 36 kg belt squat 3 x10,pistols 5,6,7( supported) Press 115 x1 x4, 120 x 1 x 4

 This went great. Went back to really focusing on locking into the standing plank and keeping shoulder tension to try to maximize bell height and it went well.

Press technique held up too

Low bar setup

swing under, find the X

elbows under

unrack but DON'T  hard lock knees

push bar back to X

169.8

35 LB 3 MILE RUCK PR! 44:43 14.53 ave!

 Unreal this went SO WELL. So strong

Switching the watch function to current pace made all the difference as did 1:18 min of deep sleep

Also, wore the OTB boots and used the XOSKIN compression shorts for the first time ( really don't know why haven't done this early but it was great!

170.00

Redemption. 175-205-195 pyramid, 20 kg kb cleans 5 x 4/4, 15 lb db laterals/ rear delts 3 x 8/8

 Went back to basics and it worked great. Especially just one day after Monday's epic fails

1) false grip

2)  bar slightly lower than collarbone

3) set up in front of bar/spot X

4) Unrack drive bar back to X

135,155, 175, 185, 195 x 1 ( bigger jumps)
205 x 1 strong!!
195 x 1 x 3
175 x 1

VERY  pleased with everything

170.0!!

Shit experimental day. nothing worked

 Decided to widen my stance, wear my flatish goruck boots and unrack from one step higher. went great until 205 then nothing

165
175|
185 

195
205 x miss x three right at mid point just no leverage
195 x miss
185 x miss
back to regular Innov8
175x 1
185 x 1
195 x 1 but all over the place

Wed going heavy again but back  to false grip, heel and this technique
setup slowly in front  of bar (  with bar under collarbone not on it)
lock hips in and
PUSH BAR BACK  have NOT been doing that at all
https://rifsblog.blogspot.com/2023/01/205210-215-215-220-miss-205-x-1-x-5-wt.html 

169.9

35 lb 5 mile ruck 1:164 15:20 ave pace

 LOL this is exactly the time and pace from LAST Sunday's ruck! To the second. Obviously went well and still haven't had to test the new raincoat

60 degrees and humid as it can be without it raining

168.9