Wod

Been doing random stuff since my hunt ended. My shoulders were pretty wrecked after my hunt, something about how my pack was riding on my shoulders, specifically my traps caused them to knot up. I’ll have to keep messing with my pack adjustments. Anyways, ran a 10k on Sunday for a local search and rescue fundraiser. Had very low expectations for my time but ended up beating my PR by over a minute.

Today:
10 min stretch and Warm Up

5x5 deadlift at RPE 6-7
8 rounds of 10 pushups and 15 air squats for quality
 
Been doing random stuff since my hunt ended. My shoulders were pretty wrecked after my hunt, something about how my pack was riding on my shoulders, specifically my traps caused them to knot up. I’ll have to keep messing with my pack adjustments. Anyways, ran a 10k on Sunday for a local search and rescue fundraiser. Had very low expectations for my time but ended up beating my PR by over a minute.

Today:
10 min stretch and Warm Up

5x5 deadlift at RPE 6-7
8 rounds of 10 pushups and 15 air squats for quality
My traps were always my weak points with a heavy pack but I started incorporating front squats, farmers carries and HEAVY dumbbell rows and they are in much better shape now. Front squats are doubly beneficial as a monster quad builder. Highly recommend.
 
4 weeks out from Muzzleloader elk hunt! Starting a full body 3x a week program, hoping to line up my deload as the week I leave.

Yesterday I hit 20 minutes on the stairstepper.

Today:
Back Squat - 3x6 RPE 7
Bench - 3x8 RPE 7
Lat pulldowns - 3x10 RPE 8
RDL - 3x10 RPE 7
Dips - 3x8
Dumbbell Supinated Curls - 3x10 RPE 8
Farmers carry - 3 x one minute
20-minute stairstepper cardio
 
My traps were always my weak points with a heavy pack but I started incorporating front squats, farmers carries and HEAVY dumbbell rows and they are in much better shape now. Front squats are doubly beneficial as a monster quad builder. Highly recommend.
That’s good advice. I’ve had this problem a lot with this pack, adjusting the yoke a handful of times trying to get the right fit. I’ll keep messing with it (and training my traps) and I’ll hopefully find that sweet spot.
 
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