{"id":65,"date":"2017-08-07T18:30:04","date_gmt":"2017-08-07T22:30:04","guid":{"rendered":"http:\/\/ruck.training\/?p=65"},"modified":"2017-08-08T08:38:08","modified_gmt":"2017-08-08T12:38:08","slug":"hold-on","status":"publish","type":"post","link":"https:\/\/ruck.training\/hold-on\/","title":{"rendered":"Hold On"},"content":{"rendered":"<h3>GORUCK\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Heavy<\/a>\u00a0Training:<\/h3>\n<p>Hold your ruck overhead for an accumulated total of 20 minutes.<\/p>\n<h3>GORUCK\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Tough<\/a>\u00a0Training:<\/h3>\n<p>Hold your ruck overhead for an accumulated total of 12 minutes.<\/p>\n<h3>GORUCK\u00a0<a href=\"https:\/\/tracking.goruckaffiliates.com\/4B5GHXF\/R74QP\/?source_id=RT-Phoenix\">Light<\/a>\u00a0Training:<\/h3>\n<p>Hold your ruck overhead for an accumulated total of 5 minutes.<\/p>\n<h3>Training Notes:<\/h3>\n<p>Engage your shoulders and press the ruck up. Work on finding the most comfortable way to hold the ruck. I personally like to loop my thumb through the bottom of the arm straps to help grip the bottom of the ruck. Then&#8230; stand there. Repeat until you reach your total accumulated time.<\/p>\n<p>Good advice and bonus training note from Lisa:<\/p>\n<blockquote class=\"twitter-tweet\" data-lang=\"en\">\n<p dir=\"ltr\" lang=\"en\">Great GORUCK practice! Create a strong pillar 4 the weight: feet under hips\/butt tight\/rib cage down\/shoulder blades together\/control breath <a href=\"https:\/\/t.co\/WHehqvnI40\">https:\/\/t.co\/WHehqvnI40<\/a><\/p>\n<p>\u2014 Lisa Stephenson (@TStormCoaching) <a href=\"https:\/\/twitter.com\/TStormCoaching\/status\/894700391706877952\">August 7, 2017<\/a><\/h3>\n<p><script async src=\"\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script><\/p>\n","protected":false},"excerpt":{"rendered":"<p>GORUCK\u00a0Heavy\u00a0Training: Hold your ruck overhead for an accumulated total of 20 minutes. GORUCK\u00a0Tough\u00a0Training: Hold your ruck overhead for an accumulated&#8230;<\/p>\n","protected":false},"author":1,"featured_media":66,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[3],"tags":[6],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v20.6 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hold On - 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\/hold-on\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hold On - Ruck.Training\" \/>\n<meta property=\"og:description\" content=\"GORUCK\u00a0Heavy\u00a0Training: Hold your ruck overhead for an accumulated total of 20 minutes. 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