Run/Ruck

 My son Turner, 16, and Navy Seal Brad McLeod of SealFit and SealgrinderPT, celebrate after Turner finished the SealFit 20x event in Trenton, GA

My son Turner, 16, and Navy Seal Brad McLeod of SealFit and SealgrinderPT, celebrate after Turner finished the SealFit 20x event in Trenton, GA


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