Sunday, January 01, 2017

Fast and easy ruck

Yesterday's 52 kg one arm swings didn't leave me sore or tired this morning. A wee bit too much wine but other than that, good to go.
I was a bit worried when I started the ruck as my right glute and hammy were a bit tight but after doing an iso squat on the first lap it started to loosen up very quickly.

I didn't think it would be a fast day but my legs felt great and recovery after a hard lap very quick

50 lb ruck
12 laps
11 iso squats
6th lap 7:44
8th lap 7:22
11th lap 7:09 !!

nose breathing the whole time, too.

BW 165
BF 12.9 ?!?
W 56.2

I guess I didn't drink as much tea as I thought between wine :) oops

ok tomorrow is 120lb presses for speed work and de load.



Monika said...

Happy New Year, Mark!
Still following your blog. Your dedication to your training is inspiring.

Mark Reifkind said...

Happy New Year to you as well, and thanks for all the support all these years!
Also pleases me to inspire :)