Lunchtime
"Charge" from SEALFit
Baseline: ROM Drills. Sand Bag Get Ups 20x
Strength: 8 – 6 – 4 – 3 – 3 – 3 – 3 Front Squat
- 95#, 115#, 135#, 165# x 3, 185# x 3, 195# x 3
Stamina: 4 rounds, not timed: 2 x FS @ 3RM, 20 x weighted split squats (2 x 40# DB or KB), 6 x sprint starts
- 195# for FS, 2 x 35# KB for split squats
Work Capacity: AMRAP in 30 minutes of:
Durability: Row 2,000M (or Run 1 mile fast). 100 x sit-ups. 100 x 4-ct arm haulers. Active Stretch
- Did not have time for this.
Evening
Had my first dive in SCUBA class today. Swam 200yd and treaded water for 10 mins with hands out of the water before donning equipment and diving.
Notes
"Charge" from SEALFit
Baseline: ROM Drills. Sand Bag Get Ups 20x
Strength: 8 – 6 – 4 – 3 – 3 – 3 – 3 Front Squat
- 95#, 115#, 135#, 165# x 3, 185# x 3, 195# x 3
Stamina: 4 rounds, not timed: 2 x FS @ 3RM, 20 x weighted split squats (2 x 40# DB or KB), 6 x sprint starts
- 195# for FS, 2 x 35# KB for split squats
Work Capacity: AMRAP in 30 minutes of:
- 6 x Ground to Overhead (135# / 95#)
- 12 x Wall Ball (20 / 14#)
- 24 x Double Unders (subbed 2-ct mountain climbers)
Durability: Row 2,000M (or Run 1 mile fast). 100 x sit-ups. 100 x 4-ct arm haulers. Active Stretch
- Did not have time for this.
Evening
Had my first dive in SCUBA class today. Swam 200yd and treaded water for 10 mins with hands out of the water before donning equipment and diving.
Notes
- Body: Sore front deltoids and hamstrings. Residual soreness in glutes. Right tibia slightly irritated.
- Workout: Good tough WOD. FS I focused on tight core and staying upright, which is my biggest problem usually. I did well with it today. Split squats are essentially weighted lunges. For ground to overhead I power cleaned and jerked the weight, and that was my largest time consumer.
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