Sunday, November 20, 2016

Back on track ruck

 Very strong day today. No soreness or stiffness from yesterdays heavy day so that was good. Nice and cool and overcast today, which I love, with a nice breeze too.Perfect.
Wasn't sure from the first laps that it would be anything more than survival rucking but I warmed up fast.
Legs felt loose and lungs open right from the start.

50 lb ruck
12 laps
10 isometric squat holds
4th lap=7:47
8th lap = 7:22
12th lap = 7:12 !

pretty close to all out but not quite.These short bursts, around the same time frame as the test will definitely help and next month I'll go back to four timed intervals

BW 163.4
BF 12.1
W 56.7

not bad after a Satuday night :)

Tomorrow's presses: 135 for 5's/ we'll see how many :)

datsit
DFQ
at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)

175 x 1 x 10 chin press, 20 kg swings 4x5/5 24 kg swings 4 x 5/5 band pushdowns 3 x 15

 These went perfectly.Good thing too as I'm having trigger thumb surgery and won't be pressing bars for two weeks but it has to get ...

  • How to tape your hands.
    This has proven to be a most effective method of taping hands as a preventative to tears or after one has already torn.I used it for years ...
  • The original Kenneth Jay post on DragonDoor Re: maxVo2 training
    KJ killing the Beast. Training to increase Max Vo2 with a kettlebell. I will share with you one of my best advanced protocols for improving...
  • The One True Way.
    Brett hits the nail on the head. A post on Dragon Door forum: The One True Way....the speach of domatic zealots (A fanatically committed per...