Lunchtime
From SEALFit
Baseline: ROM Drills. Sand Bag Get Ups x 20. Run 800M
Rx'd
Strength: Work to 3RM Thruster
155# x 3, 165# x 2.5 (fail)
Stamina: Chipper: 15 x Thruster @ 90% 3RM, 80 x 1- arm snatch (40 ea side, 40#), 200M Burpee Broad Jump
- 145# thrusters
Work Capacity: 5 Rounds for time: (scaled weight)
Durability: 3 mile run @ moderate pace. 100 x sit-ups. 100 x bycicle crunches. Active stretch or Yoga.
No run. Core work done in the evening.
Evening
~2 hour scuba dive, skill practice and finning.
Notes
From SEALFit
Baseline: ROM Drills. Sand Bag Get Ups x 20. Run 800M
Rx'd
Strength: Work to 3RM Thruster
155# x 3, 165# x 2.5 (fail)
Stamina: Chipper: 15 x Thruster @ 90% 3RM, 80 x 1- arm snatch (40 ea side, 40#), 200M Burpee Broad Jump
- 145# thrusters
Work Capacity: 5 Rounds for time: (scaled weight)
- 12 x Dead Lift (125#)
- 9 x Hang Power Clean (same load)
- 6 x Push Press (same load)
Durability: 3 mile run @ moderate pace. 100 x sit-ups. 100 x bycicle crunches. Active stretch or Yoga.
No run. Core work done in the evening.
Evening
~2 hour scuba dive, skill practice and finning.
Notes
- Body: Still some soreness in arches, and groin. Ready to train!
- Workout: Good WOD. DLs were easy, HPC a bit harder, PP harder still.
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