Up the hill with the ruck…

Today is special for a couple of reasons. One, it’s Fall! I love the fall season and changing of the colors, and watching so many things in nature begin to work or finish working on their little homes, and preparing for winter.

Secondly it’s my 53 go around here on this blue planet! Yup! Gonna enjoy it at the Hill working on getting faster with the loaded ruck, and really sharing quality time one suffering with me.

Third is always and mostly giving Thanks to God for this grand opportunity to share what I do with all of you.

Today at the Hill in Westchester Woods

Rucks On!

  • Hill x 2
    • 50 x cossacks (rucks in hands)
  • Hill x 2
    • 50 x dl
  • Hill x 2
    • 50 x sit ups
  • Hill x 2
    • 50 x burpee (53 for Gio’s BD)
  • Hill x 2
  • No beach towels

    Once again we find sand every where today, and no beach towels nor a shore to enjoy! Why you ask? Well there is something called a sandbag (sb). It’s going to be used in conjunction with an ruck today for your unending enjoyment that is RuFF!

    Pretty straight forward today, and it’s gonna be sweaty workout so make sure to bring along change of shirt, and shoes. Just giving you a heads up from the get go!

    While you wear your ruck today –

    Rucks – 20/30# dry

    Sb – 30/50 lb

    • 1 x hill no sb
    • 1 x hill sb

    200m sb carry

    • 2 x hill no sb
    • 2 x hill sb
    • 50 x sit up and press (ruck)
    • 50 x sb cleans (rucks On)

    200m sb carry

    Magister Nosce!

    Grip strength, core stability

    Carry any object on your shoulder, and it is a tough day when it’s very heavy, and it’s loaded inside a ruck. Carry a heavy object in one hand for distance without changing hand or stopping and it’s a suck fest! Kids today is that day.

    Grip strength is going to get better. Just see this through with me okay? We’ll survive to tell the tales!

    Today we’ll be getting sweaty, and challenged at the Hill!

    KB love day!

    • 20 x kb snatches
    • 1 x hill repeat (kb racked at clean)
    • 1 x hill repeat (luggage carry)
    • 2 x 50m OH kb walk
    • 100 x kb swings (R)
    • 30 x kb Cossacks
    • 50 x kb windshield wipers

    I repeat, it’s hilly

    Working on leg speed, and active recovery today. Pacing is something that is taught while you’re in active recovery. Keep moving for it will pay off, and leg turnover will improve.

    There are times that running will feel good, and other times it will suck your spirit right out of you due to lack of rest, recovery, bad nutrition, or stress. Monitor, journal, and just be aware of what you’re feeding yourself to see a better outcome.

    Today at the hill we’re sprinkling some hill repeats to your running and workout routine so keeping it varied than just going on a flat surface for most of the work. It does pay off, and have you not noticed your lung power or leg speed improvements?

    Today at the Hill – ups and downs! Oh, did I forget to mention that you’ll be wearing your Ruck today?

    Rucks On! 20-40# dry

    Vests 15-30#

    • 2 x hill repeats (easy)
    • 20 x push ups

    Run to Benches (~600m)

    • 20 x step ups
    • 40 x dips

    Run to Hill (~600m)

    • 2 x hill repeats (moderate)
    • 20 x push ups
    • 40 x sit ups
    • 50 x flutter kicks
    • 2 x hill repeats (moderate)
    • 20 x oh lunges / leg (alternating)