Baseline, Bodyweight tests

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RRL Warm up

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100 Double Unders for time

:50 for me today

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Baseline

Row, 500 m

40 Air Squats

30 Sit-up (abmat)s

20 Push-ups

10 Pull-ups

For time

3:57 me, 3:53 Trevor

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Death by Burpees

Complete:

1 burpee 1st minute

2 burpees 2nd minute

3 burpees 3rd minute...

Continue until you can not complete the required number by the end of the minute

19 rounds + 16 burpees

Easy day

Yesterday was pretty tough with the Overhead squats and Nancy in the morning then lifting with Hayden and Brice in the afternoon.  The session was pretty good with work on cleans off the blocks, jump back squat to full squats, clean pulls and snatches off blocks.

I felt it this morning a little, not with soreness, but just being tired. 

It was raining this morning so I rescheduled the sandbag workout I had for today and put in a simple but effective deck of cards.

Original Deck of cards:

Spades=Burpees

Clubs=Pushups

Hearts= Situps

Diamonds=Squats

Joker 1= 1 minute Plank

Joker 2= 30 Vups

We followed this with a nice Yoga session concentrating on our hips. 

Legs, Legs, Legs

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Me and my son, Turner, running the Battlefrog, 15K obstacle course

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

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10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core: Situp or pushup progression (whichever needs more work)

3 rounds- 30% of 2 min max + 10, then max for last set

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Workout: A.
50 back squats @ 135 lbs

50 situps

50 front squats @ 115 lbs

50 pushups

50 Overhead Squats @ 75lbs

50 push press @ 45 lbs

50 Air Squats

50 Lunges

For time

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Workout B.

Still Waters run deep

12 minutes

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Post times, reps and/or loads to comments

Sandbag Tailpipe

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core: Every Minute on the minute (EMOM) do max reps for 30 seconds of Pushups/Situps

Odd Minutes: Situps

Even Minutes: Pushups

Continue for 12 minutes (6 rounds of each)

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Workout: A.
“Tailpipe” – Sandbag style
Partner 1 runs 200m, while Partner 2 Holds the sandbag overhead. P1 and P2 switch roles when P1 returns for the run. Do a total of three sets for time. If the partner holding the sandbag drops it, both partners do 10 burpees for each drop.

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Workout B.

“The Bear and the Rabbit” – Sandbag style
Teams of two complete a total of
4 x 200m laps of Farmer Carry (60/30, per hand)
P1 (rabbit) performs 2 Sandbag Farmer Carry while P2 (bear) runs. When P2 catches up to P1 they switch off. P2 picks up where P1 left off. Continue to do this until a total of 4 x 200m laps of Farmer Carries are completed as a team. Make it harder by carrying heavier Sandbags. Do not run with the sandbags. Rule of thumb, if you can run with them, they are not heavy enough.

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Workout C.

Still Water/Fish Bowl 10 minutes

Post times, reps and/or loads to comments

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Back from my trip to the Florida Keys with the family.  Great trip with nice dolphin on fly and spearfishing for the boys.  My daughter got to swim with the dolphins and we ate some amazing food.  I hurt myself so badly at Chef Michaels in Islamorada and the night before at The Outpost in Marathon that I went on a 24, then 36 hour fast.  I think I ate so much at those dinners that I wasnt even hungry.  I have read that intermittent fasting is good for you...who knows.  I can say that the feeling of being stuffed full is not as good as the feeling of being fasted, to me anyway.

I pulled from the Goruck training page today to do some sandbag work and overhead holds.  I found one that was pretty good.  They took the "Tailpipe" workout from Mark Twight at Gym Jones and put a sandbag twist on it.  We then did a turtle and hare workout which ended up with more running than I thought. 

I am still working to recovery on my calf.  I made it about 100 yards before I felt a painful twinge and stopped immediately.  I rowed the remainder of the workout.

Here are some shots from our recent trip.

33 free range organic, hook caught dolphin.  Can NOT get any better protein source than these!

First dolphin on speargun for Turner

First Dolphin on fly for Hayden

First Dolphin on fly for Turner

First fish on speargun for Turner

First fish with a speargun for 7 year old Reed

Kids in the water with dolphins

Great family fun!

Ruck PT

Great to have Trey back with us after his North Pacific trip.  Yesterday, he brought his son, Grady. 

This is how you scale a workout.  Smaller ruck, smaller sandbag, same exercises.  Good work Grady and Trey!

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Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core:

Sit-up progression x 5 rounds

Take 30% of your max 2 minute score and hit that number every minute on the minute for 5 minutes.  On the 6th minute, work the entire minute for max reps

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Workout: A.

Ruck PT

With a 45 pound ruck or 45 pound sandbag complete the following for time:

50 Walking Lunge Steps

50 Pushups with ruck on

50 Squats

50 Sit-ups

50 Thrusters using the ruck or sandbag

50 Sit-ups

50 Squats

50 Pushups with ruck on

50 Walking Lunge Steps

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Workout B.

10 minutes of Gratitude

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Post times, reps and/or loads to comments

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Happy Birthday Michael Miller!  How did you like the 60 pound ruck? 

By RRL tradition, we wear a weight vest on our birthday, despite the workout.  Sometimes it is no big deal, others make for a birthday that you will not soon forget.  Instead of putting a vest on under the ruck today, Michael decided to bump up the ruck weight from 45 to 60.  This makes a big difference on a workout like this.  Happy 37th!

This one took me 18:14 but I was only using a 45 lb ruck.  I liked it and feel like we definitely need more work on lunges and walking lunges. That is a tough movement, but one we will encounter alot in Selection.

We ended the day with 10 minutes of gratitude meditation.  This is a powerful way to start the day and remain in a state of gratitude.  Focusing on breathing while laying in the dead man pose, we think about everything we are grateful for and then end with clearing our mind of all thought...or at least attempting to.

This is an outstanding practice, highly recommended.

Have a great weekend.

Update: Several guys came over this afternoon so we hit this one again.  I was able to do it in 15:47 with 45 pounds, wet ruck, wet boots.  Good times.

6-11-14

Nuts to butts! Kokoro 30

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

10x each: Pushups, Situps, Dips, Pullups, Burpees

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Skill: Jump Rope 3 minutes

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Core: Lying Hip Swing x 30

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Workout: A.

2 Min Max Push-up to Army Standard

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Workout B. 

2 Min Max Sit-up to Army Standard

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Workout C.

Run 5 Miles

or

Row 40 minutes for max meters

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Workout D.

Push Press 5-3-1

Post times, reps and/or loads to comments

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For Selection, the minimum requirements for the pushups are 55 and the situps 65.  The pushups are no problem, but we are all cutting it close on the situps.  The number seems high to me and I think that ALOT of the 275 people signed up for this event may have trouble with this one event.  Fail it...go home.

I will not fail the situp test, I will make sure of that, but I can easily see how someone might overlook it in favor of alot of rucking or other work and end up in a bad spot.  6 or 7 months of training could easily be thrown away on the second event in the first 15 minutes of Selection and I am sure that it will happen to some people. 

65 situps in 2 minutes at Navy standard is not difficult at all, but the Army requires you to keep your hands locked behind the head which makes for a MUCH more difficult and thus far lower rep count.  65 is pretty tough.

My score today was 96 pushups and 69 situps.  I am focusing on consistently hitting 100 pushups and getting my situp numbers to consistently 80's.  I am planning on getting no-repped despite perfect form (mind games) and I want to make sure that I have plenty of time to get in 65 perfect reps.

My calf is still bothering me a bit and I believe it to be a slight tear in my gastroc.  I had a torn soleus 2 years ago and when I ran on it too early it developed into a serious tear that prevented me from running for 8 weeks.  I can not risk that type of injury so I might even lay off again next week despite REALLY needing and wanting to run.

Mike, Jay, Blythe and I rowed 40 minutes today which was challenging but went by quickly because of the company.  I commented to Cynthia about how lucky I feel to have such an awesome group to support the training and to call friends.  These guys are all super solid individuals.

I am trying to plan a 4 hour workout for Saturday to include full submersion with rucks packed with the Goruck packing list contents.  I want to try to see how much that will all weigh and start to refine our packing and waterproof/draining ability with the rucks.  This is very important and could easily be overlooked.  It will not be overlooked by us!