Take the Plunge
What the Ruck!?
Ruck: Walking at a fast clip over rugged terrain with a weighted backpack.
Event: Ruck March
Distance: Ruck 5-7 miles
Ruck Weight: 25-45 lb
Why ruck? This is mental training.
The Twist: Every mile stop (don't unload weight) then...
Good luck. Post time to comments. If it is raining, cold, or otherwise challenging weather...consider yourself lucky!
STRENGTH
Work up to heavy power clean in 7 minutes, then…
2 power cleans every minute on the minute for 7 minutes at 75% of above heavy power clean.
CONDITIONING
10 rounds of…
5 Deadlift @ 225
30 sec. sprint row or run
Rest 90 seconds
*Competitor: As prescribed
*Established: 185
*Recruit: 135
Post results to comments.
5 x 5 reps Squat, working up each set.
5 x 10 reps Strict Press @ 50%
Then...
2 x 20 Squat
2 x 20 Bench press
*As heavy as you can go for 20 reps. Rest 3-5 minutes before second set.
Still have a lot left in the tank? You shouldn't. But if you do...
Run until you don't.
*Competitor: As Prescribed.
*Established: As Prescribed.
*Recruit: As prescribed.
Every minute on the minute (competitors = every 30 seconds)
*Don't explode on these reps, just as fast as PERFECT form will allow.
Then...
5 x 5 power snatch working up each set
Then...
10-9-8-7-6-5-4-3-2-1
Pull-ups. Rest only as needed.
21 – 15 – 9
Handstand push-ups
Ring Dips
Push-ups
*Competitor: As prescribed
*Established: As prescribed. Bar dips.
*Recruit: Snatch PVC or bar. Elevated box push-ups. Bench dips.
Every minute on the minute (competitors = every 30 seconds)
Every minute on the minute (competitors = every 30 seconds)
Don't explode on these reps, just as fast as PERFECT form will allow.
Then…
3 x 50 push-ups
3 x 50 sit-ups
Every minute on the minute for 10 minutes (competitors = every 30 seconds until you can no longer keep pace...if that happens)
3 Cleans @ 135
9 box jumps 20″
*Competitor: As Prescribed
*Established: 75-115
*Recruit: 45-75
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