Sunday, September 04, 2016

Solid ruck

Very strong ruck today for the day after 200 beast swings. Very surprised actually at how loose and solid my legs felt right from the start. Turnover was good as was  my first timed lap. Warmed up even faster after that and hit some good lap times
In general recovered from that high work load very well. a very good sign that we are on the right track

50 lb ruck
12 laps
10 iso squats 3 stances
4th lap 7:58
8th lap 7:43
12 lap 7:26

not bad at all considering. I look back at my 7:04 lap PR and am amazed! that is so stinking fast ,especially for the last lap. I must have been feeling great that day!

BW 163.4
BF 12.8 ?
W 56.6

post ruck
BW 161.2
BF 11.9 ???
W 56.7

now thats strange

Ok presses tomorrow  130 lbs for 5's


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