Gentlemen,
I participated in a GORUCK Challenge for Memorial Day last Weekend that involved carrying a 30 pound plate in my Rucksack, marching 10.5 miles, and carrying an additional 60 pound sandbag on my shoulders for about 60% of the mileage. (Along with bear crawls, flutter kicks and and other PT interspersed.)
I completed Week 2 of The Bridge last week before the Challenge and my original plan was to skip GPP on Thursday before the event and start Week 3 today with the extra day of rest from Monday.
I think I may have overestimated the recoverability of my 46 year old body. I’m still very sore and stiff from the event, especially my low back and hips. I didn’t train today as planned and I wanted to get your input on the best path forward.
I was thinking about just programming a Squat/Press for tomorrow and Deadlift/Bench for Friday, working up to 3x5 @8 for each and not worrying about any accessory work. Then repeat Week 2 again next week and continue the program as planned.
Does that sound reasonable or would you recommend a different approach?
Also, I am doing a longer 18 hour Challenge in July and another in the fall. I don’t do any specific training for these other than a couple of weighted 3 mile rucks per week that I use for LISS cardio instead of running anyway. Any general guidance on how to program around these types of high physical stress events when they fall in the middle of a program?
Thanks in advance.