Pullups/Cleans/RDL
/RRL Warmup
Max set kipping pullups
Clean pull +Full Clean
work to 1RM then back down
Today 95,115,135,155,175,195,195,175,155,135,115,95
Front Squat @ 85% max
2-2-2-2
Romanian Deadlift @ 225
5-5-5-5
Daily Mental and Physical Training
The Training blog of Tom Rowland. Father, Husband, Son, Professional fisherman, Television host, Television producer, Athlete, living life with passion. Mental and physical training through SealFit, Goruck Selection and CrossFit.
RRL Warmup
Max set kipping pullups
Clean pull +Full Clean
work to 1RM then back down
Today 95,115,135,155,175,195,195,175,155,135,115,95
Front Squat @ 85% max
2-2-2-2
Romanian Deadlift @ 225
5-5-5-5
Warmup:
Box Breathing 5 minutes
30 overhead squats with PVC
10x each: Pushups, Situps, Dips, Pullups, Burpees
Skill: Jump Rope 3 minutes
Core: Lying Hip Swing x 30
Workout A:
Run 400 m
30 pushups
30 situps
Ruck 400 m with 90 pounds
AMRAP 30 min
Workout B.
Front Squat 5-3-1
Post times, reps and/or loads to comments
When preparing for Selection, I feel like we need to be able to do a ton of situps and pushups, run, and ruck. In fact, I am not sure that we can ruck enough in preparation for the event. Today, I created a workout that had us moving for a 30 minute smoke session and incorporated simple movements that I am sure we will be doing plenty of in Selection.
My calf is still bothering me. I felt it a bit on round 3 so I immediately went to the rower instead of rucking or running any further. Laying off running for close to 2 weeks has not solved the injury so I will probably go see Wayne Stephens and see if he can help me.
Planning a workout for this weekend to include lots of water, mud and long rucks is definitely starting to take shape. Greenway Farms may be a good spot for good creek access and plenty of trails. It is also close by which is important.
If you are reading this or coming from the Facebook page or website, please leave a comment so I know that this thing is working properly.
Thanks
The blog of Tom Rowland. Father, Husband, Son, Professional fisherman, Saltwater Experience Television host, Television producer, Athlete, living life with passion. Mental and physical training through SealFit, Unbeatable Mind, Goruck Selection and CrossFit.
Stats: 53 year old Male, Husband, Father of 3, 5'8, 170 lbs, SealFit Kokoro 30 graduate Class 30, Goruck Selection Class 15 top 10 but DNF, GRT, lots of runs, obstacle races, CrossFit stuff. Professional TV Host, Fishing Guide, Tom Rowland Podcast
Vitals
Age: 55
Deadlift: 355
Back Squat: 365
Front Squat:285
Clean and Jerk: 245
Snatch: 175
5 mile run: 36:47
12 mile ruck @ 55 lbs: 2:57:59
100 burpees: 4:27
Max Pullups: 53
Training for:
LIFE, FISHING, Elk Hunting, CrossFit Games Age Group, Goruck Selection, SealFit, Olympic lifting, Endurance, Life in general
Logged workouts and results
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