Monday, September 05, 2022

Sunday Ruck



 (Written a day  late)

Decided to  cycle my rucking laps. After the 40 kg swing workout ( highest volume) I'll 10 laps, next week 44 kg swings 11 laps, then 48 kg swing 12 sets 12 laps, same for 60 kg 10 sets day  12 laps

The time has come recovery  is just getting tougher and this is the only thing I DON'T cycle

SO today, 10 laps went very  well. Decently strong and no issues from the swing workout.

Hot as hell early though so that wasn't fun but speed was decent

took about 40 min for lungs to open though

45 lb ruck

10 laps
1:40 min
5 miles

top speed 4.5 mph!

BW 172.8
BF 13.9

at

No comments:

Post a Comment

Subscribe to: Post Comments (Atom)

190 x 1 x 12, 210/225 static holds, 24 kg goblet squats, floor pushups 30, 20

 This went VERY well almost all reps identical. Realized I get better drive AND minimize shoulder stress if I unrack it with more weight on ...

  • 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...
  • Disappearing hips
    Its amazing what disapears first on me when I have to miss training. My glutes and hips go first; amazingly quickly too, and then the quads....