Ruck Funning

Nice relaxing morning before hitting the gym.

Warm-up

• 3 Sets
  • 10 Reverse Hypers (140#)
  • 1:00 Air Dyne
• Bottom Squat Hold
• Cleans
  • 5×45#
  • 3×95#
  • 2×135#
  • 2×165#

Conditioning

• 800m Run
• 5 Squat Cleans (205#)
• 600m Run
• 10 Squat Cleans (155#)
• 400m Run
• 15 Squat Cleans (135#)
• 200m Run
• 20 Squat Cleans (95#)

Felt fine on the 800 but the rest of the runs were slow once my heart rate jacked up after those first 5 cleans. I just can’t seem to get my breathing under control and push the pace. I had no problems on the barbell, able to do pretty quick singles through the first 3 bars. The sets of 10 and 15 were a bit of a grind and burned the legs. With 95# I went 5-5-6-4 touch-n-go to finish at 19:02. Walked a 200 to recover.

Accessory

24:00 EMOM (alternating movements)

1. 30s L-sit
2. 8/8 Single Leg RDL (53-53-60-60-70-70# KB)
3. 3 Wall Walks
4. 10 Barbell Curls (45#)

Harder than expected. I had a good sweat going throughout. I broke up the 4th and 5th L-sits into 2 sets.

Quick recovery and hit up the Adventure Park in the afternoon. Use that fitness!