Team First… Beer Always.
Week 6: Day 4
Warm Up:
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Conditioning:
SLR 5 miles
Post-Workout
Week 6: Day 3
Warm Up:
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Mobilization:
Quadruped Arm/Opposite Leg Raise (Bird Dog) x5/side
Rocking Ankle Mobilization x8/side
Squat to Stand w/ Overhead Reach x5/side
Walking Spiderman with Hip Lift x5/side
Conditioning:
Circuit Training– 4-5 sets, 60-90s sec rest when finished w/ A6
A1) Hand Switch w/ Push-up— 6/side
A2) Neutral Grip Pull-up— 6
A3) Medicine Ball Overhead Squat— 12
A4) DB Bulgarian Split Squat from Deficit— 8/side
A5) DB Suitcase Deadlift w/ Platform— 10/side
A6) DB Swings— 15
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
If you cannot perform a Pull-up then use a band, box, or machine for assistance.
Week 6: Day 2
Warm Up:
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Conditioning:
Row Intervals:
30 sec @ hard effort
walk rest 30 sec x 6
Post-Workout
2 /16/14
The Seattle -Tacoma team gathered Sunday morning to test ourselves under specific mission parameters – Cover 12 Miles with a 35+ Ruck as a Team, in under 3:30 min. The original mission was to visit the hallowed grounds of Selection 008 – Mother Nature had other plans.
MOTHER NATURE – 1
TRVLSQD – 0 (Kinda, Sean Honeywell did attack the Cascades in defiance of ANY Weather!)
One of my favorite experiences will always be seeing the Team pulling up in their vehicles….eyeing who has come out to play. Introducing ourselves to those that have never joined a training session before, the smiles, the hugs…it is and will always be the little things that you miss if you don’t stop what you’re doing everyone once in a while and be present in the moment. It’s hard to create opportunities of lasting memories that present themselves – such as pulling (or not) a giraffe from the back-seat of a Mini-Cooper! Seeing everyone leaving that vehicle, only to have Brian Lohr (ADR – All Day Ruck-Off) stuck in the back seat.
PRICELESS
We started the training with the typical start – 2 min Push-Ups, 2 min Sit-Ups. Now usually this is a pretty uneventful series of exercises (other than flatulence from prior – evening indulgence and the typical TRVLSQD sick sense of humor through inappropriate jokes). Since I finished before the hard-core (as in those having atomic-core strength) I happened to glance up and see what I thought was cheeseburger of some sort lying on the ground next to Donna. Upon closer inspection, I verified the object – McDonald’s Breakfast Hockey Puck (Donna’s a Canuck). I’d be lying if I didn’t admit this actually made my morning. And I couldn’t resist pushing the puck under her as she continued to crush those sit-ups.
…..Yes….this is how we started the 12-Miler
We stepped off onto the trail and spirits were high. The conversations flowed – maybe a little bit of Baileys, maybe a few cookies here and there, and yes – a BEER, or …….) 6 miles and the turn-around. The sun made an unexpected appearance, warming the trail and evaporating the water from the blacktop. It was a good ruck. We stayed on pace, shuffled, walked, shuffled, walked….until it was over. We were under 3:30…all that matters.
START TOGETHER – FINISH TOGETHER
I won’t reveal all of the magic that was the Cedar River 12-Miler, some things are just better left unsaid:
Baileys & Cookies BEFORE, DURING, AFTER the 12-Miler
Brian Lohr Sardine Cooper
Canadian Hockey Puck-Ups
Pretzels the Size of Your Face
Wiener Comparisons
Bathroom Greeting from the Hoff
…………………………………………………..
TEAM FIRST – BEER ALWAYS
Week 6: Day 1
Warm Up:
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Mobilization:
Quadruped Arm/Opposite Leg Raise (Bird Dog) x5/side
Rocking Ankle Mobilization x8/side
Squat to Stand w/ Overhead Reach x5/side
Walking Spiderman with Hip Lift x5/side
Conditioning:
Circuit Training– 4-5 sets, 60-90s sec rest when finished w/ A6
A1) Alternating DB Bench Press— 12/side
A2) Bent Over DB Rows— 12
A3) DB Step-up to Balance— 12/side
A4) DB Cuban Press— 8-10
A5) DB Deadlift From The Floor— 12
A6) Prone Bridge Arm March— 30s
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
Week 5: Day 7
REST DAY!
Week 5: Day 6
Warm Up:
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Conditioning:
Perform a 10-mile ruck w/ full load. You move as quickly as possible with little rest for duration of conditioning.
Post-Workout
Week 5: Day 5
Warm Up:
Self-Myofascial Release (Foam Roll)- Lats, Thoracic Spine (Back), Piriformis/Glutes, Hip Flexors/TFL, IT Band, Quads, Adductor Complex, Hamstrings, Calves
Mobilization:
Feet-Elevated Scap Push-up x8/side
Lateral Band Walks x8/side
Knee-Break Ankle Mobilization x8
Glute Wall March Iso Hold x4/30s side
Overhead Lunge Walk x6/side
Conditioning:
A1) Broad Jump— 6×5
A2) Knee-Break Ankle Mobilization— 5×8
B) Barbell Sumo Deadlift— 6×4
C1) Close-Grip Push-up— 4×25
C2) Pull-up— 6×5
D) Ab Wheel Iso Hold— 3×4(15s/hold)
Post-Workout
Notes:
Use enough weight/resistance that you can ONLY complete the desired number of repetitions.
