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
  • A Bridge not too far

    There is an element of rucking today, and it’s a fast rucking! No running allowed, but very close to it so make sure you’re prepared.

    The bridge we’ll be going over isn’t too steep nor long so that’s good, but the sidewalks are very narrow so make sure you bump every other pedestrian off your path as you go along okay! Just kidding!……

    Well this bridge is very familiar to us here at Roos, because it provides us with gawkers, traffic, and a fair amount of shade in the morning on a portion of the workout area.

    Today we meet the steps. Rucks On!

    Ruck – Bridge to Madison and Back

    – Then

    3 rounds – with ruck

    • 10 x pull ups
    • 10 x dips
    • 10 x sit ups
    • 10 x burpee to ruck pp

    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)

    Just a wee bit of O2

    Bring the following to your workout at Roos:

    1. Lungs
    2. Gloves
    3. Drink wear
    4. Extra pair of lungs
  • This is a hypoxic way to do your workout, and you’re body will benefit greatly!
  • The performance standards are strict for the sit ups are performed without any momentum at all from lying down knees bent to 45deg, hands laced behind the head and proceed to a upright seated past vertical position of the torso. Yes, this is not a foot supported sit up folks!
  • From 16″ to 36″ the box height is your choice, but must jump and stand all the way upright for it to count. Accuracy is needed, or loss is skin from cement not wood will be your demise.
  • Lateral lunges, be careful to use proper movement pattern. Butt below horizontal, on one leg laterally without the use of trail leg to help you come up to a full standing position.
  • Lying on the floor face up, and propped up on your forearms bring both legs upwards to a vertical plane and back to floor for the leg levers.
  • Hanging knees to chest on pull up bar, knees must pass navel (belly button) to count so make them count and try to go unbroken.
  • Sandbag cleans – what can I say? First come first served. You can share it if you like : Remember that technique never changes. If you’re unable to clean it grab a kb to perform the clean reps per arm.
  • For time – AFAP
  • Run trail x 1
    • 50 x sit ups
      50 x bj
  • Run trail x 1
    • 30 x lateral lunges / leg
    • 30 x leg levers
  • Run trail x 1
    • 10 x k2c
      10 x sb cleans
  • Run trail x 1