I did my end of month ruck march. I used my new pack and loaded 35#; no plate carrier this time around since I'm working up in distance.
Goal was to maintain a 15 minute mile for the 8 miles. I was not that difficult but it did take a lot out of me.
Finished in 1:56:05.
AMRAP in 30 minutes
30 Double Unders
8 Squat Cleans, left and right, 30#
11 Hand Release Push Ups
Royal Marine Commando, Sergeant Barry Weston, 40, of Reading, England, serving with 42 Commando, Royal Marines was killed on August the 30th 2011, by a roadside bomb while leading a patrol near the village of Sukmanda in Afghanistan. Barry Weston is survived by his wife Joanne and their three daughters, Jasmine, Poppy and Rose. “Baz” was said to have two great passions in life, the Royal Marines and his family. A loving husband and devoted father. He was a man that represented the highest standards and led his men in an exemplary fashion.
I was gassed from my march, so this workout was much tougher than when I previously did it.
I stayed focused on form and mustered 10 rounds.....Rest easy, Sergeant Weston!!
I did my Pick Your Poison workout with my class. The following are the two AMRAPs that I was chosen to do:
AMRAP in 10
10 Box Jumps, 24"
10 Push Press, 35#
10 Mountain Climbers
Rest 2 Minutes
AMRAP in 10
10 Single Leg Deadlifts, 35#
10 Half Burpees https://www.youtube.com/watch?v=0o_VWHJTN68
Mobility and Strength
Positional Isometric Warm Up
Resistance Band Drills
Band Pull Aparts
2x15, red band
Clubbell Sequence, 20# 10 per side https://www.youtube.com/watch?v=-1zGJU4fV4g(WSF
Physio Fix ER https://www.youtube.com/watch?v=_uPbN9XXdPU
Pull Throughs https://www.youtube.com/watch?v=9FUlN6YokbQ(WSF