April 22, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

  1. warm up for today

  2. Chipper: 1 mi, Toes-to-bars, Weighted Sit-ups and 6 more : 38 mins 19 secs | Rx'd 4 mins 24 secs

    Run, 1 mi

    30 Toes-to-bars

    50 Weighted Sit-ups, 10 lbs

    Ruck, 100 lbs, 800 m

    50 Push-ups, 45 lbs

    50 Walking Lunges, 45 lbs

    400 m 100 lbs Ruck, 145 lbs,

    20 Burpees, 45 lbs

    20 Weighted Step-ups

Previous time

Today’s Time 38:26

I felt good this morning and was surprised to have beaten my time in 2014 when I was training for Selection. I spent 14 months getting ready for that event and wore a 45-90 lb ruck in all workouts leading up to it and trained in boots and pants. To even come close to any of those scores today is very exciting for me.

There is a possibility that we had a ruck and a 60 lb bag for the walking lunges in the original workout but today it was just the ruck. That could be the difference, but still, to be in the neighborhood of what I was doing back then is great. Everything else was the same.

22 Burpees for today’s challenge combined with the Wim Hof Breathing and a cold shower