This is what I did during week 9 of my training for the 9/11 GORUCK HTL in Washington DC.
Wednesday, August 3
Gym
25-20-15-10-5
Thrusters (65lb)
Burpee Box Jumps (24in)
Sit-ups
Notes: 14:47. Nice grind. REALLY didn't want to do the workout. But pushed hard once the clock beeped.
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Thursday, August 4
LAZY DAY
Notes: Do I even RUCK any more? Keep missing ruck days. That is NOT good.
Friday, August 5
NSW Class @ Full Circle
Strength
A – Deadlift – 185lb
B – Strict Press – 95lb
2 reps A in 90 seconds, then 2 reps B in 90 seconds.
7 rounds total (A+B)
Work Capacity
5 Deadlifts (205lb)
20 Sandbag Lunge (60lb)
100m Run
AMRAP 12 (5+15)
Durability
800m Farmer Carry (20kg)
Notes: Good day.
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Saturday, August 6
Saturday is for Suffering Class
1.5 mile ruck with various PT and coupons.
Notes: Ugh... not feeling it.
Sunday, August 7
Rest Day
GORUCK Gear Sale
Rucks, plates, and apparel — current deals from GORUCK.
Notes: Did nothing.
Monday, August 8
NSW Class @ Full Circle
Strength
A – Front squat – 185lb
B – Push Press – 95lb
5 reps A in 90 seconds, then 5 reps B in 90 seconds.
10 rounds total (A+B)
Work Capacity
10m Overhead Lunge (45lb)
10 strict pullup
20 Kettlebell Swing (24kg)
Run 400m
4 Rounds for Time (17:39)
Durability
Row 6 minutes (max effort) - 1571m/237w
Notes: Rowing sucks. Other stuff was fine.
Tuesday, August 9
REST
Notes: This wasn't rest. I chose to be lazy and not ruck.