Lunchtime
Offense, from SEALFit
Baseline: ROM Drills. 4 rounds: 5 x muscle ups, 10 x pistols (5 ea leg)
- Muscle up practice, pistols
Work Capacity: 3 times through AFAP, 3 minutes rest between sets:
(1) on the minute for 10 minutes: 5 pull-ups, 10 push-ups, 15 air squats
(2) 2,000M Row
(3) 50 x Burpees
- times: rd1--23:41, rd2--24:51, rd3 (half)--13:03
Durability: 10 x 100M sprints. 50 x GHD sit-ups. Active Stretch or Yoga
- No running. 50 ab mat sit ups and 50 leg levers in the evening.
Notes
Offense, from SEALFit
Baseline: ROM Drills. 4 rounds: 5 x muscle ups, 10 x pistols (5 ea leg)
- Muscle up practice, pistols
Work Capacity: 3 times through AFAP, 3 minutes rest between sets:
(1) on the minute for 10 minutes: 5 pull-ups, 10 push-ups, 15 air squats
(2) 2,000M Row
(3) 50 x Burpees
- times: rd1--23:41, rd2--24:51, rd3 (half)--13:03
Durability: 10 x 100M sprints. 50 x GHD sit-ups. Active Stretch or Yoga
- No running. 50 ab mat sit ups and 50 leg levers in the evening.
Notes
- Body: Sore hamstrings and triceps and traps. Very sore in the front of my ankles from using the stiff fins at scuba yesterday.
- Workout: Long grinding workout. Lots of "work" being done with only little bouts of rest here and there. These things go so long that I had to cut the 3rd round in half (5 min Chelsea, 1000m row, 25 burpees).
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