Ruck or Run... or Better, Ruck and Run

3 mile Speed Ruck on uneven ground

or

4.5 mile Speed Ruck on pavement

or

2.5 mile Run
- rest 4 minutes -
2.5 mile Run

or

2 mile Speed Ruck on Pavement
- and -
1.5 mile all effort Run

** Ruck weight not to exceed #40 or less than #36

Rest

DONSA

LT Uniform 082815

Spin Class:

Hills/Sprints (45 minutes)


Recovery:
Iso Bench (per arm)
1 x #45
1 x #55

- Tempo
1 x #35 @ 4211
4 x #25 @ 4211

Easy Day

4 x 15 Push-ups

5 x 15 Sit-ups

4 x 20 Chair Dips

4 x 20 Foot Elevated Push-ups

15 x 15 Sit-ups

LT Uniform 082715

Clean and Jerk:

1 x 10 #45
1 x 10 #65
1 x 10 #85
1 x 10 #105
1 x 5 #125
1 x 5 #135


Workout:
30-15-7 Reps
Clean and Jerk #135
Strict Dips
Toes to Bar

Recovery

Stretching - Work out the soreness if any; increase mobility to your tight muscle groups


Light jog: 30 minutes


3 x 15 Push-ups
3 x 15 Sit-ups

LT Uniform 082615

Strength: Shoulders

Arnold Dumbbell Press
1 x 10 #35
1 x 10 #40
1 x 10 #45
2 x 10 #50
2 x 10 #55
2 x 8 #55
2 x 4 #55
1 x 8 #50
1 x 8 #45
1 x 15 #35


Iso-lateral Behind the Neck Press (per arm)
1 x 10 #25
1 x 10 #35
1 x 10 #45
1 x 10 #55
1 x 10 #60
1 x 10 #70
1 x 10 #80
1 x 10 #90
1 x 8 #100
2 x 4 #100
1 x 3 #100
1 x 5 #90
1 x 4 #80
1 x 4 #70
1 x 5 #60
1 x 4 #55
1 x 4 #45
1 x 6 #35
1 x 20 #25


Forward/Lateral Standing Flys
5 x 10 #10