Lunchtime
From SEALFit
Baseline: ROM Drills
- Rx'd
Work Capacity: Body Armor: with 20# vest for time do (modified--no weight vest, 1/2 mile runs):
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Dead Lift
- 305# x 3
Stamina: (Changed) 25 deadlifts @ 225#, 25 shoulder press @ 115#, 25 single-leg squats each leg
- Rx'd
Durability: plank hold 3 x 2 minutes. Active Stretch or Yoga
- done in the evening, along with gluteal work and neck bridges
Notes
From SEALFit
Baseline: ROM Drills
- Rx'd
Work Capacity: Body Armor: with 20# vest for time do (modified--no weight vest, 1/2 mile runs):
- Run 1/2 mile
- 100 pull-ups
- 200 push-ups
- 300 squats
- Run 1/2 mile
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Dead Lift
- 305# x 3
Stamina: (Changed) 25 deadlifts @ 225#, 25 shoulder press @ 115#, 25 single-leg squats each leg
- Rx'd
Durability: plank hold 3 x 2 minutes. Active Stretch or Yoga
- done in the evening, along with gluteal work and neck bridges
Notes
- Body: Sore front delts
- Workout: Murph's always a good one. Scaled the run down because I'm slowly increasing my mileage. Pull ups in 7:29, push ups in 11:35, squats in 10:17. Squats may have been faster than normal, I found a good groove for those where I felt the elasticity in my glutes and that assisted in the squats. Pull ups felt pretty good, push ups felt slow, averaged sets of 15. Disappointed with the deads, perhaps Murph wore me out more than I thought.
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