Goal of today was to hit a bit of strength training and then set a beginning benchmark for pace, early in our ruck training campaign.
7 HIM split off from the pax to take on this challenge. We began by picking up three “sad clowns” (3 unmanned rucks, one with 20lbs, two with 30 lbs), pax rotated in sharing the extra burden of the sad clowns. Began a set of 11’s moving crosswalk to crosswalk across the parking lot, with squats on one end, and clean and presses at the other. Form was to be paid attention to. Because of our time allowance for this segment, we modified the 11’s to starting with 10 reps at both ends, and worked down to 1 rep. The clean and press required removal of you ruck and replacement to increase the comfort level of handling your sack (go ahead insert jokes here). Your 30lbs, plus your share of the sad clowns should be enough this day to make a short memory for a few days to come.
Now for the pace trial:
Task was to cover as much distance as possible in a 20 minute period. to achieve this we pushed out away from camp for exactly 10 minutes, alternating between brisk walk and double time. At the 10 minute mark we turned and made our way back. We pushed harder coming back and had enough time for a brief 15 second plank. Confirmed distance was 1.6 miles, hence…
20 Minutes / 1.6 miles = 12’30″/mile pace over 20 minutes… not bad but I say we set the goal at a flat 11 minute mile, aye?
Kotter beat us up at the end with a recommendation for the last 5 minutes. AMRAP: squat, front press squat, back press squat.
rejoined the pax for COT, see Posh’s report for remaining details.