This is what I did during week 8 of my training for the 9/11 GORUCK HTL in Washington DC.
Wednesday, July 27
Ruck PT
40# ruck
30 minutes
(40 sec work, 20 sec rest/transition)
1. Ruck Overhead Lunge
2. Push-ups
3. 4ct Flutter Kicks Ruck Over Head
Notes: That was hard. Also, was the final check mark on my Pathfinders OG training.
Thursday, July 28
Stair Ruck
153 stairs up
153 stairs down
14 rounds
Notes: Doing 9/11 event? Gave the stairs a run. This was equal to walking up and down one of the Twin Towers.
Friday, July 29
NSW Class @ Full Circle
Strength
A – Front squat – 185lb
B – Push Press – 95lb
3 reps A in 90 seconds, then 6 reps B in 90 seconds.
5 rounds total (A+B)
Work Capacity
30 4ct flutter kicks
20 Russian Swings
5 rounds nft
Durability
200m Run
10 Box Jumps
5 Power Cleans (95lb)
60 sec rest
6 RFT
Notes: Felt good to be back in the gym. Strength numbers are less than I’d like.
Saturday, July 30
Saturday is for Suffering Class
1.5 mile ruck with various PT and coupons.
Notes: Good livin’.
Sunday, July 31
Rest Day
Notes: Did nothing.
Monday, August 1
NSW Class @ Full Circle
Strength
A – Back squat – 225lb
B – Bench Press – 155lb
2 reps A in 90 seconds, then 2 reps B in 90 seconds.
5 rounds total (A+B)
Benchmark v2.0
20 Sandbag get-ups
100m chest carry
30 Sandbag Thrusters
100m chest carry
40 Shoulder to Overhead
100m chest carry
50 Sit-ups
100m left shoulder carry
60 Lunges
100m right shoulder carry
60 Lunges
100m right shoulder carry
50 Sit-ups
100m left shoulder carry
40 Shoulder to Overhead
100m chest carry
30 Sandbag Thrusters
100m chest carry
20 Sandbag get-ups
100m chest carry
For Time w 60# sandbag
Notes: 46:55 – DFQ
Tuesday, August 2
REST
Notes: LAZY!!!!
