Late afternoon/early evening
From SEALFit
Baseline: ROM Drills. Run 800M, then 21 – 15 – 9 Wall Ball, Burpees
- Rx'd
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 – 3 Back Squat
- 135#, 155#, 185#, 205#, 225#, 245#, 260# x 3
Stamina: Chipper: 15 x BS @ 90% 3RM, 200M walking lunge, Hip Mobility Drill
- 230# for back squats
Work Capacity: (Scaled from original)
3 sets of 5 rounds of the following. 90 sec rest between sets.
Durability: 1 mile recovery run. 100 x 4-ct flutter kicks. 100 x good mornings. Active Stretch or Yoga.
- No time for this
Notes
From SEALFit
Baseline: ROM Drills. Run 800M, then 21 – 15 – 9 Wall Ball, Burpees
- Rx'd
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 – 3 Back Squat
- 135#, 155#, 185#, 205#, 225#, 245#, 260# x 3
Stamina: Chipper: 15 x BS @ 90% 3RM, 200M walking lunge, Hip Mobility Drill
- 230# for back squats
Work Capacity: (Scaled from original)
3 sets of 5 rounds of the following. 90 sec rest between sets.
- 3 x Power Clean (115#)
- 6 x SDHP (70# / 55# Kettle Bell)
- 9 x Plyo Box Jumps (24 / 20″)
Durability: 1 mile recovery run. 100 x 4-ct flutter kicks. 100 x good mornings. Active Stretch or Yoga.
- No time for this
Notes
- Body: A bit tired from the weekend but overall feeling good.
- Workout: BS today felt good, stayed tight throughout these. Chipper was good, all lunges unbroken. I attempted the Rx'd version of the WC but wasn't making the intervals, so scaled it.
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