Lunchtime
Iron Fist, from SEALFit
Baseline: ROM Drills. 100 push-ups, run 1 mile
- Rx'd
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Overhead Squat
- 135# x 3 (PR)
Stamina: Chipper: 15 x O/H Squat @ 90% 3RM, 100M O/H walking lunge w/ 45# plate, 800M log carry
- Used 105# for OHS, subbed 200m KB shoulder carry, 60#, for the log carry
Work Capacity: with 20# vest, for time do (no vest, scaled the run):
Durability: Plank hold 4 x 2 minutes. Active stretch or yoga.
- Done in evening
Notes
Iron Fist, from SEALFit
Baseline: ROM Drills. 100 push-ups, run 1 mile
- Rx'd
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Overhead Squat
- 135# x 3 (PR)
Stamina: Chipper: 15 x O/H Squat @ 90% 3RM, 100M O/H walking lunge w/ 45# plate, 800M log carry
- Used 105# for OHS, subbed 200m KB shoulder carry, 60#, for the log carry
Work Capacity: with 20# vest, for time do (no vest, scaled the run):
- Run 200M
- 50 Pull-ups (deadhang)
- Run 400M
- 100 Push-ups
- Run 600M
- 200 Squats
- Run 800M
Durability: Plank hold 4 x 2 minutes. Active stretch or yoga.
- Done in evening
Notes
- Body:
It's good to be back home. Feel good and ready to train like normal
again. Definitely dropped a couple of bodyweight lbs this week.
- Workout: Felt pretty good today. Overhead squats went well, set a new 3RM, so much technique involved in those. Cruised the runs and felt pretty good with those, focusing on staying balanced.
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