Training Log Archive: nlewiswalls

Afternoon treadmill run...kept it about 8.6-8.7 the whole way at a 1.0% incline.

Morning ruck march in some crappy weather with our Small Group...the idea was to ruck just over 1.5 miles out to an O-course, do the O-course, and ruck back, but it was so wet and rainy that we just rucked out to and around the course without doing any obstacles. Probably had about 5-6 stretches of ruck running in there (all about a tenth of a mile or so).

Got some time at home to lift before heading to the airport...did a chump triceps/forearms and hip/hamstrings workout.

20/20/15/15/11/11/7 barbell skullcrushers @ 45/45/55/55/65/65/75 lbs.
15/15/15/15 inverted row @ bodyweight
18/18/18/18 SA DB reverse wrist curl @ 15/15/15/15 lbs. (each side)
18/18/12/12 SA DB skullcrushers @ 20/20/25/25 lbs. (each side)
12/12 SA DB triceps kickbacks @ 15/15 lbs. (each side)
7/7/7/6/6/6 barbell hip bridges @ 155/165/165/175/185/185 lbs.

RAT6 Day 2...focused on Hang Squat Cleans and Shoulder Press

Nice afternoon run to take advantage of the 70(!) degree weather here in the neighborhood.

Mile Splits:

1 6:57
2 6:50
3 6:49
4 6:45