{"id":2158,"date":"2020-10-06T16:27:29","date_gmt":"2020-10-06T20:27:29","guid":{"rendered":"https:\/\/ruck.training\/?p=2158"},"modified":"2020-10-06T16:42:51","modified_gmt":"2020-10-06T20:42:51","slug":"ruck-training-alpha-week-10","status":"publish","type":"post","link":"https:\/\/ruck.training\/ruck-training-alpha-week-10\/","title":{"rendered":"Ruck Training &#8211; Alpha &#8211; Week 10"},"content":{"rendered":"\n<p>Below is a ruck training guide for Week 10 of our <a href=\"https:\/\/ruck.training\/tag\/alpha\/\">Alpha Ruck Training Program<\/a>. <\/p>\n\n\n\n<p>If you are unfamiliar with our training, check out this <a href=\"https:\/\/ruck.training\/ruck-training-overview\/\">overview<\/a> and this <a href=\"https:\/\/ruck.training\/disclaimer\/\">disclaimer<\/a>.<\/p>\n\n\n\n<p>Finally, we don&#8217;t charge anything for our <a href=\"https:\/\/ruck.training\/free-training-plan-guides-goruck-heavy-goruck-tough-goruck-light\/\">GORUCK training guides<\/a> or our weekly programming. We just ask that if you like our stuff, please share it with your friends, ruck clubs, and strangers on the internet. <\/p>\n\n\n\n<h2>Monday<\/h2>\n\n\n\n<ul><li>Go for a ruck carrying a log.<ul><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a>\u00a0\u2013 2 miles. The log can be light, but it is more fin if it is heavy. Try to complete the whole ruck carrying the log.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a>\u00a0\u2013 3 miles. The log should be of average size. Set it down as often as needed.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a>\u00a0\u2013 4 miles. The log should not be small. Minimize the number of times you put it down.<\/li><\/ul><\/li><\/ul>\n\n\n\n<h2>Tuesday<\/h2>\n\n\n\n<ul><li>Pick the 4 movements you hate the most and perform 20 reps of each.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a>\u00a0\u2013 Work for 15 minutes and complete as many reps as possible. <\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a>\u00a0\u2013 Work for 20 minutes and complete as many reps as possible.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a>\u00a0\u2013 Work for 25 minutes and complete as many reps as possible.<\/li><\/ul>\n\n\n\n<h2>Wednesday<\/h2>\n\n\n\n<ul><li>Go for a ruck. Before the ruck, you must complete 25 pushups, 25 situps, 25 jumping jacks, and 25 air squats as fast a possible.<ul><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a> &#8211; 3 Miles.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a> &#8211; 5 Miles.<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a>\u00a0&#8211; 6 Miles.<\/li><\/ul><\/li><li>Upon completion of the ruck, complete 25 pushups, 25 situps, 25 jumping jacks, and 25 air squats as fast a possible.<\/li><\/ul>\n\n\n\n<h2>Thursday<\/h2>\n\n\n\n<ul><li>Rest day.<\/li><\/ul>\n\n\n\n<h2>Friday<\/h2>\n\n\n\n<ul><li>Perform the\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">GORUCK Team Assessment PT Test<\/a>.<ul><li>1 min AMRAP Hand Release Pushup, start position is with the chest on the ground<\/li><\/ul><ul><li>1 min AMRAP Butterfly Sit Ups, start Position is in the seated position with feet together<\/li><li>1 min AMRAP Sandbag Squat Cleans (<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a>\u00a030#,\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a>\u00a060#,\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a>\u00a080#)<\/li><\/ul><\/li><li>Full\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">movement standards can be found here<\/a>.<\/li><li>Rest 7-10 minutes between movements to ensure maximal effort.<\/li><li>If you don\u2019t have a sandbag, use your ruck for the squat cleans.<\/li><li>This is the third time we&#8217;ve performed this test. Compare your scores. Did you see improvement over the course of this program?<\/li><li>Should you be at all interested in my first attempt, you can see my\u00a0<a href=\"https:\/\/ruck.beer\/testing-the-new-goruck-team-assessment-pt-standards\/\">GORUCK Team Assessement PT Standards done here<\/a>.<\/li><\/ul>\n\n\n\n<h2>Saturday<\/h2>\n\n\n\n<ul><li>Go for a ruck.<ul><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a> &#8211; 5 miles<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a> &#8211; 7 miles<\/li><li><a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a> &#8211; 10 miles <\/li><\/ul><\/li><\/ul>\n\n\n\n<h2>Sunday<\/h2>\n\n\n\n<ul><li>Rest day.<\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<p><em>Photo Credit: <a href=\"https:\/\/www.dansellphotography.com\/\">Dan Sell<\/a>. If you&#8217;re interested in Dan shooting photos at your GORUCK or Ruck Club events, you can find him on <a href=\"http:\/\/www.instagram.com\/dansellphotography\">IG<\/a> or <a href=\"http:\/\/www.facebook.com\/dansellphotography\">FB<\/a>.<\/em> <\/p>\n\n\n\n<p><em>Ruck.Training is owned and operated by <a href=\"http:\/\/theruckingcollective.com\/\">The Rucking Collective<\/a>, LLC.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Below is a ruck training guide for Week 10 of our Alpha Ruck Training Program. If you are unfamiliar with&#8230;<\/p>\n","protected":false},"author":1,"featured_media":2160,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[13,21,27,4,23,16],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Ruck Training - Alpha - Week 10 - Ruck.Training<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ruck.training\/ruck-training-alpha-week-10\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ruck Training - Alpha - Week 10 - Ruck.Training\" \/>\n<meta property=\"og:description\" content=\"Below is a ruck training guide for Week 10 of our Alpha Ruck Training Program. 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