Training for a Go Ruck HTL is a little different than training for a long race – everything takes a lot of time when you’re not moving at an 8 min mile pace. You get miles in when you can, so at this point in the training, I’ve pretty much acknowledged most days I get out, there needs to be some pre-ruck miles.
Mainframe arrived at 4:40a so we set out for a couple miles sharing the 60 lb sandy I’ve borrowed from Nasa. The other 3 pax arrived a few minutes before 5:15 so we got right to work.
Warm-up was a quick ruck over to the bottom of the hill on Hubert Graham Way where we then started the fun:
- Partner up hill work (group of 3 and 2 pax)
- Set 1: Partner 1 double times up the long hill while partner 2 does jump squats (ruck on). When partner 1 gets to the top, they wave their arms around like an inflatable flailing armed guy and then partner 2 begins his ascent while partner 1 does jump squats until their partner arrives.
- Set 2: Partner 1 double times down the hill w/ ruck overhead while partner 2 does plank pulls w/ their ruck. Once Partner 1 gets to the bottom, they give the signal and partner 2 begins their overhead jog down the hill while partner 1 does pulls
- Set 3: Partner 1 double times up the long hill again while partner 2 does ruck LBC’s. Same thing as before, switch when partner 1 gets to the top.
- Ruck back to the front of Tega Cay Elementary and use 100 yard straightaway between cross walks to play a quick game of modified catch me if you can.
- Partner 1 begins lunge walking while partner 2 does 12 merkins w/ ruck on. Once finished w/ merkins, they run to catch their partner and they switch. Finish when you get to the end of the straightaway.
- Head over to the parking lot for some ascending rep man makers
- crab walk w/ ruck on lap 3 parking spaces, and do 2 man makers
- crab walk 3 more spaces and do 4 man makers
- crab walk 3 more – 6 man makers
- crab walk 3 more – 8 man makers
- Time hack – throw the ruck on and do a mile in under 13 minutes. We crushed it with an 11:30 pace!
Upon finishing the time hack, we rucked back to COT and finished out some some mary for a couple minutes. Great job today guys – appreciate you making it out when you had so many good options to choose from Tuesday. Until next time.
Cha Ching