Lunchtime
From SEALFit
Baseline: ROM Drills. Frog Plex 75 – 105# w/ push-up chaser
- 75#, 95#
Strength: work to 3RM Dead Lift
- 135# x 10, 225# x 5, 275# x 3, 295# x 3, 315# x 3, 330# (fail)
Stamina: 5 rounds, not timed: 3 x DL @ 90% 3RM, 15 x Box Jumps (24 / 20), Buddy Carry 50M
- 4 rounds, 295# DL, sand bag carry 85#
Work Capacity: on minute for 30 minutes: 5 pull-ups, 10 push-ups, 15 air squats ("Chelsea")
- Rx'd
Durability: 3 mile run @ moderate pace. 100 x sit-ups, 1 x 4 minute plank hold. Hip Mobility & Yoga
- No run. 100 sit-ups in 2:36. 1 x 1 min plank.
Evening
Gluteal and single leg stability work
Notes
From SEALFit
Baseline: ROM Drills. Frog Plex 75 – 105# w/ push-up chaser
- 75#, 95#
Strength: work to 3RM Dead Lift
- 135# x 10, 225# x 5, 275# x 3, 295# x 3, 315# x 3, 330# (fail)
Stamina: 5 rounds, not timed: 3 x DL @ 90% 3RM, 15 x Box Jumps (24 / 20), Buddy Carry 50M
- 4 rounds, 295# DL, sand bag carry 85#
Work Capacity: on minute for 30 minutes: 5 pull-ups, 10 push-ups, 15 air squats ("Chelsea")
- Rx'd
Durability: 3 mile run @ moderate pace. 100 x sit-ups, 1 x 4 minute plank hold. Hip Mobility & Yoga
- No run. 100 sit-ups in 2:36. 1 x 1 min plank.
Evening
Gluteal and single leg stability work
Notes
- Body:
Legs somewhat sore, but I think mostly tired. The weight today felt
much heavier than it should have. Some minor tibia irritation later.
- Workout: Deads were heavy in the Stamina portion. Went heavier than my 90% of my "today" 3RM. They are not usually that heavy--maybe still recovering from the weekend. Chelsea is always good and tough. Unfortunately I ripped my hands in 4 places which is never fun later on.
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