This is what I did during week 7 of my training for the 9/11 GORUCK HTL in Washington DC.
Wednesday, July 13
Rest Day
Notes: Legs were totally shot. Needed to rest them.
Thursday, July 14
Ruck 4.09 Miles
1 hour 34 minutes 13 seconds
23:03 Pace
Ruck weight – 37# + 60# sand bag
PT @ Mile 2
110 Push-ups
110 4ct Flutter Kicks
Notes: Heavy ruck today.
Friday, July 15
Rest Day
Notes: Business meeting = no ruck 🙁
Saturday, July 16
5.5 mile ruck
Ruck weight – 37#
Mile 1 = Ruck
Mile 2 = Ruck + 60# sb
Mile 3 (+extra .5) = Ruck
Mile 4 = Ruck + 2 20kg kettlebells
Mile 5 = Ruck + extra 10# in ruck
Saturday is for Suffering Class
“Thanks Matt”
20 Over head lunges
10 Over Ruck Burpee
10 Ruck Swings
7 min AMRAP
3 minutes rest
3 Rounds total
7 mile ruck (no gps data)
Ruck weight – 37#
Notes: Felt great all day. So much work, so many smiles. Could have gone even longer if I wouldn’t have gotten in trouble with the family.
Sunday, July 17
Rest Day
Notes: Did nothing.
Monday, July 18
Rest Day
Notes: Had to be a dad. That trumps rucking.
Tuesday, July 19
4.5 Mile Ruck
1 Hour 15 minutes 32 Seconds +/-
Ruck weight – 38#
PT
AMRAP 7 min
10 push-ups (with ruck)
20 squats
20 4ct Flutter Kicks (ruck over head)
3 min rest
2 rounds
Notes: PT was at mile 2. I didn’t want to get out of bed. I didn’t want to ruck. I didn’t want to PT. It all sucked.
