Three Part Selection
Description
A three-part strength session from Chad Malone's Selection training: high-volume squats, overhead lunges and cleans, then a 10-minute max effort of ruck get-ups.
Workout
Warm-up
5 min- 5-minute easy walk, plus a few slow squats to open up your hips.
Part 1
- 75 Ruck Squats (ruck on)
Part 2 (4 Rounds)
- 12 Ruck Cleans
- 16 Ruck Lunges (overhead)
Part 3
- 10-minute max effort of Ruck Get-ups (ruck on)
Cool Down
5 min- Easy walk, then stretch your hips and shoulders.
Movement Breakdown
Ruck Squats
- Hold the ruck at your chest or wear it on your back, feet shoulder-width apart.
- Lower into a squat, pushing your hips back and keeping your chest up.
- Go as low as you comfortably can with good form, then drive back up to standing.
Ruck Cleans
- Start with the ruck on the ground in front of you.
- Explosively pull the ruck up and receive it at shoulder height, elbows forward.
- Stand fully upright to finish the rep.
- Lower the ruck back to the ground with control and repeat.
Ruck Lunges (Overhead)
- Hold the ruck with both hands overhead, arms fully extended.
- Step forward with one leg and lower until both knees are bent at 90 degrees, back knee just above the ground.
- Keep your front knee aligned with your ankle and torso upright.
- Push through the front heel to return to standing, then repeat on the other leg.
Ruck Get-ups
- Lie on your back with the ruck held against your chest with both hands.
- Roll to one side and press yourself up through your hand and knee.
- Stand up fully, keeping the ruck locked to your chest the whole way up.
- Reverse the movement with control back to the ground and repeat.