Shoulders and back day in the gym before heading off to do a 5-mile rucksack march. Conduct the ruck over varied terrain and remember to hydrate throughout. After the ongoing and heavy rains here and dealing with a muddy mess on the trail, your times may suffer as the ruck becomes a slog thru the mud. Get used to it, the weather is rarely perfect for Selection.
It is a good habit to get used to hydrating while rucking and a needed one for the time when you’re in the course. Even in the rain. Mark your time down in your workout logbook.
More Preparation for the UBRR:
3 x 12 Lat Pull downs, behind the neck (go as heavy as possible)
3 x 12 Lat Pull downs, front
3 x 10 Seated Rows
3 x 10 Dumbbell Side Raises
3 x 10 Dumbbell Front Raises
3 x 10 Dumbbell Arnold Press
3 x 8 Shoulder Shrugs
5-mile Ruck sack march (45-lb minimum) over varied terrain, 75-minutes maximum
Stretch well after completion
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