Lunchtime
20 Sisters, from SEALFit
Notes
20 Sisters, from SEALFit
Baseline: ROM Drills. Bar Bell complex 75 – 105#
- ROM drills
Strength: work to 1RM Dead Lift
- 335# x 1, 350# x 1 (fail), 345# x 1 (fail)
Stamina: Chipper: 20 x DL @ 80% 1RM, 200 x box step ups w/ 20# vest, 20″ box, 20 x Sisters
-
255# for DLs, box step ups with a 20# medicine ball, 15 sisters
(stopped at this point because knee was being bothered by the movement)
Work Capacity (cut down):
For time:
- 21 – 15 – 9 thrusters (115# / 85#), hand release push-ups
- run 1 mile
9 – 15 – 21 pull-ups, thrusters (95#/65#)
Durability: 10 x 100M sprints (:15 interval). Active Stretch or Yoga
- Light stretchingNotes
- Body: Sore biceps. Highly irritated right medial hamstring tendon for no apparent reason.
- Workout: A little crunched for time. I wanted deads to go better, but 350# was involving too much back. I was able to get it slightly off the ground. WC thrusters got better as the workout went on, 1st rd was 7, 6, 8, 2nd rd was 7, 8, 3rd rd was 9. Mile went well.
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