This is what I did during week 10 of my training for the 9/11 GORUCK HTL in Washington DC.
Wednesday, August 10
Off Day
Notes: Work meeting kept me out of the gym.
Thursday, August 11
Ruck to and from Gym (3.5 miles total)
Bench Press (1,1,1+)
WOD:
21 Overhead Lunge (45# plate)
30 Burpees
50 situps
For time: 3:15
Notes: WOD was fast and furious.
Friday, August 12
NSW Class @ Full Circle
Strength
A – Back Squat – 1165lb
B – Bench Press –115lb
5 reps A in 90 seconds, then 5 reps B in 90 seconds.
5 rounds total (A+B)
Work Capacity & Durability
1 Mile Run
==
5 Ring Dips
10 Sandbag Thrusters (60#)
15 4-count flutter kicks
10 rounds
==
1 Mile Run
For time – 38:09
Notes: Sub 6 mile to start was a bad idea. Pain. Lots of DFQ.
Saturday, August 13
Saturday is for Suffering Class
1 mile ruck with various PT and coupons.
Notes: Pain train and carrying a big tire. Good times. Crazy hot.
Sunday, August 14
Rest Day
Notes: Did nothing.
Monday, August 15
NSW Class @ Full Circle
Strength
A – Deadlift – 250lb
B – Strict Press – 75lb
5 reps A in 90 seconds, then 5 reps B in 90 seconds.
10 rounds total (A+B)
Work Capacity
EMOM 16 Min
A) 10m Shuttle Run
B) Kettlebell Swing (24kg)
C) Burpee to Plate (land on 45lb plate)
D) Sit-ups
Durability
Row 500m, rest 60 sec, 5 rounds
(1:51.3 average time)
Notes: Rowing sucks. Other stuff was fine. The WC wasn’t as bad as I thought. Good grinder.
Tuesday, August 16
REST
Notes: And by rest, I mean mow a bunch of freakin lawns with my kids.
