AM
ttt Gait prep
done
+
For time
Ruck run 3k (40lbs)
Ruck run 2k (20lbs)
Unloaded run 1k
I learned a couple of things today, 1) don’t trust an apple watch to be your only reliable timing and gps source. 2) no matter which route i choose in my neighborhood, it’s uphill in every direction 3) I can see where proper rucking equipment is highly valuable 4) the word “run” in ruck run at times is used very loosely
This was my first experience ever with any kind of ruck and the 40 pounds was of course the tougher one to manipulate different situations, take advantage of the downhills (which i of course had none since it was uphill in every direction) some uphils i chose to walk only to take some strain off of my calves and some uphills i had to walk just because it actually felt more efficient then trying to jog. So times, i had to do some math, and are somewhat approximate based on having to deal with with the watch and not just setting a timer. The 3K portion took about 22:25, 2K portion took about 15:10 and the unloaded 1K took 5:13…..42:48
PM
Every 4 min x 6 sets
Odd sets – 20 cal echo bike + AMRAP RMU to 3 min mark
Even sets – 20 cal ski + AMRAP HSW 20ft increments to 3 min mark
11-10-8 & 100-60-80 – RMU – my dip felt way off, my left bicep kept getting caught on the strap effecting my ability to have good rhythm kipping out, definitely cost me some time and efficiency here. pretty happy for the volume with the slight issues. I put on some new sleeves today to help my elbows so not sure if that’s what was getting caught or not. handstand walks were really slow today, had a bunch of breaks on the 2nd set of hs walk, find a better groove on the last set but was much slower on the ski
+
Every 4 min x 6 sets
Odd sets – 500m row + AMRAP GHD situps in remaining time
Even sets – 20 power snatches @ 135lbs, AFAP
23-21-15 – 2:21 – 2:41 – 2:55 – hamstring tendon flared up on the power snatch, when it did i tried to take it a little easier, pace a bit more but still get the volume in
+
Bench press x 6,6,4,4. rest 2 min
165-175-185-195 – did not feel strong and stable at all today
Front squat x 6,6,4,4. rest 2 min
Wanted to get this in under some fatigue but pushing it back a little later to give that hamstring tendon a little recovery time – did some front squat tempo work, kept it moderate and then did some cyclist squats to get some work in there and take a little pressure off the posterior chain.
It was F-ING hot today……i’m glad i am closer to getting hydration back on track. I’m sure the run took some out of me for the PM, sessions were only about 2.5 hours apart, wish i could’ve had more time to recover today but it’s just what i had to manage today