Lunchtime
Frago, from SEALFit
Baseline: ROM Drills. Sand Bag Drills 15 minutes
- ROM drills and warmup
Work Capacity: 6 Rounds for time (scaled double-unders):
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Muscle up practice
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Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Dead Lift
- 275# x 3, 315# x 3, 335# x 1, 335# x 1
Stamina: Chipper: 20 x Dead Lift @ 90% 3RM, 20 x Turkish Get Up (55# / 35#), Extended Hip Mobility Drill
- Only did TGU, 40# for 10 reps, 50# for 10 reps
Durability: Sprint 12 x 100m (:15 interval). 100 x 4-count flutter kicks, 100 x leg levers. Active Stretch or Yoga
- No run. 4CFK and LL in the evening along with gluteal work.
Notes
Frago, from SEALFit
Baseline: ROM Drills. Sand Bag Drills 15 minutes
- ROM drills and warmup
Work Capacity: 6 Rounds for time (scaled double-unders):
- 5 x Burpee
- 10 x Back Squat (185# / 125#)
- 15 x Box Jump
- 10 x Double Unders
----------------------------
Muscle up practice
----------------------------
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Dead Lift
- 275# x 3, 315# x 3, 335# x 1, 335# x 1
Stamina: Chipper: 20 x Dead Lift @ 90% 3RM, 20 x Turkish Get Up (55# / 35#), Extended Hip Mobility Drill
- Only did TGU, 40# for 10 reps, 50# for 10 reps
Durability: Sprint 12 x 100m (:15 interval). 100 x 4-count flutter kicks, 100 x leg levers. Active Stretch or Yoga
- No run. 4CFK and LL in the evening along with gluteal work.
Notes
- Body:
Felt out of it today. Not sure what it was, maybe still dragging from
the WOD Saturday and running yesterday... Glutes, hams, quads sore,
right lower back is sore. Right lower leg achy, frustrating.
- Workout: WC went well enough. I only had the 1st rd of BS unbroken, but if I had felt 100% today I think I could have performed better in the later rounds. The double-unders were a huge struggle today, couldn't find rhythm. MU work was fun. DL felt OK, but were not strong.
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