Thruster/Run

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Wet but warm this morning.  Matt Lawson hits the last few Thrusters.

Wet but warm this morning.  Matt Lawson hits the last few Thrusters.

RRL Warmup

30 Overhead Squats

10 Push-ups

10 Ring Dips

10 Pull-ups

5 Muscle Ups

Jump Rope (Singles), 3 mins

20 GHD Sit-ups

20 Hip Extensions

20 Toes To Bars

Warm Up #2

30 Air Squats

20 wall balls

10 Push Press 95-135 lbs

10 Thruster 65-135 lbs

15 Thrusters, 135 lbs

Run, 200 m

20 Thrusters, 95 lbs

Run, 400 m

30 Thrusters, 65 lbs

Run, 800 m

Stretch/Yoga

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Thruster/Run
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Team workout
Jackie x 3

Team workout

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RRL Warm up

 

Thruster
5-3-3-1-1
Work up to a 1 rep max

then


Team workout

In teams of 2

AMRAP 20 Minutes

5 Pull-ups
10 Push-ups
15 Air Squats
One athlete will run 400 Meters while the other completes as many rounds of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run starting a new round. Only completed rounds will be counted.


I suggest that each team has sidewalk chalk.  


Jackie x 3

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RRL Goruck class 404

RRL Goruck class 404

Warmup:

Box Breathing 5 minutes

30 overhead squats with PVC

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

Skill: Jump Rope 3 minutes

Core: 70 situps for time with 2.5 lb weight behind head

Workout: A.
Jackie x 3

Row 1000m

50 Thrusters at 45 lbs

30 pull-ups

x 3 rounds for time

Workout B.

Still Water Runs Deep/Fish Bowl/Quiet Time

Post times, reps and/or loads to comments

In preparation for Selection, we are moving towards more volume.  Jackie x 3 was a good one for us today.  My total time was 25:30.  This workout accomplished a couple of things.  First and foremost, it was a challenging workout that I could do and not do any harm to my healing calf.  Second, it was light and long in duration, but there were times when you were close to failure.  Third and maybe most important in preparation for an event like Selection, is the mental aspect.  Staring down 3 rounds of 1000 m row, 50 thrusters and 30 pullups is a daunting task.  Its boring, long, intimidating and painful.  Getting through that one is a mental victory.

I found myself getting through this workout by staying right in the moment.  I mean, I focused on small things right in front of me like a set of 5 thrusters rather than looking at 150 thrusters and the rest of the workload. 

If you break anything down into smaller bits, it becomes a possibility.  Looking at the whole often results in failure, submission to groupthink or simply quitting.  This can be applied to any area of your life.

Physical training like this is so important to my life because it constantly reminds me of lessons like this, thereby "sharpening the sword' daily.  When an intimidating or daunting task is set before me in business, personal life or in a workout like this, I am practiced and comfortable in the uncomfortable. 

Lately, we have been spending more time on focused quiet time together.  This time has helped me far more than the workouts for the body.  I find myself more focused, less fatigued and operating in a clear manner throughout my life.  We will certainly continue.