Lunchtime
Price, from SEALFit
Baseline: ROM Drills. 50 x push-ups, 50 x air squats
- Rx'd
Strength: work to 1RM weighted pull-up
- 70# 1RM
Stamina: 5 rounds: 3 x WPL @ 85% 1RM, 2 x Rope Ascents, Farmer carry 50M (55# KB)
- 60# for WPL. 8 x towel pull ups for rope ascents.
Work Capacity: for time
Run 1 mile, then 21 – 15 and 9 reps of:
- time: 51:38
Durability: Run 1 mile @ recovery pace. plank hold 2 x 3 minutes. Active Stretch or yoga
No run. Planks, neck bridges and gluteal work done in the evening.
Notes
Price, from SEALFit
Baseline: ROM Drills. 50 x push-ups, 50 x air squats
- Rx'd
Strength: work to 1RM weighted pull-up
- 70# 1RM
Stamina: 5 rounds: 3 x WPL @ 85% 1RM, 2 x Rope Ascents, Farmer carry 50M (55# KB)
- 60# for WPL. 8 x towel pull ups for rope ascents.
Work Capacity: for time
Run 1 mile, then 21 – 15 and 9 reps of:
- Dead Lift (225# / 165#)
- Man Makers (40# / 25#)
- KB Swing (70# / 55#)
- time: 51:38
Durability: Run 1 mile @ recovery pace. plank hold 2 x 3 minutes. Active Stretch or yoga
No run. Planks, neck bridges and gluteal work done in the evening.
Notes
- Body:
Sore hams, lats, biceps. Shook off whatever was bothering me this
weekend, I think it may have been from the lake--lakes sometimes mess me
up.
- Workout: WPL's didn't feel as strong as a couple days before, but not bad. WC was a real grind, man makers are a difficult and taxing movement. DLs felt very good today, focused on glute activation on those. Planks felt relatively easy today as well, good stuff.
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