Warmup:
500m row, easy
Mobility
Strength: Upper Body
Weighted Ring Dips, 5-5-5-3-3-3
Met-Con:
"The Chase"*
-In a 20# ruck sack, boots, and pants
For time:
800m Run
21 Thrusters 95#
21 Pullups
3 Rope Climbs
15 Thrusters
15 Pullups
2 Rope Climbs
9 Thrusters
9 Pullups
1 Rope Climb
Time - 25:37
Recovery:
10:00 Stretch
Daily Report
- Body: I can still feel a little soreness in my quads at the bottom of a squat. Everything else is good to go.
- Sleep: 7 hrs, quality
- Nutrition: 1 cup coffee, Paleo foods, some nuts, beer.
- Notes: *"The Chase" was a workout I came up with for a cop buddy who needed to get some work done in what would be equivalent to his daily cop attire which includes a vest and a full load belt, pants, and boots. I would like to do a variant of this without the pullups and add in some prowler pushing after the rope climbs. This workout was tough. The rope climbs were the hardest part. I think the weight from the ruck pulling back as I was climbing was the issue. It might have been a little easier with a weight vest since it is somewhat evenly distributed.
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