Jackie x 3


 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.