Lunchtime
Messenger, from SEALFit
Baseline: ROM Drills. 5 rounds: 10 x wall ball, 10 x hand release push-up, 10 x 4 count mountain climber
- Rx'd
Strength: Work to 1RM press
- 145#, 150# (fail)
Stamina: Chipper, not timed: 25 x Press @ 80% 1RM, 10 x Rope Ascents, Buddy Carry 800M
- Used 115# for press, 6 x towel pull ups for rope ascent, shoulder carry 80# for 400m, 50# for 400m
Work Capacity: For time do 21 – 15 – 9 – 15 – 21 of:
Durability: Run 3 miles @ moderate pace. 100 x sit-ups, 100 x back extension. Active Stretch or yoga.
- No time
Evening
Rock climbed 2.25 hours, mix of 5.8s and 5.9s, finished with some bouldering. This was fun.
Notes
Messenger, from SEALFit
Baseline: ROM Drills. 5 rounds: 10 x wall ball, 10 x hand release push-up, 10 x 4 count mountain climber
- Rx'd
Strength: Work to 1RM press
- 145#, 150# (fail)
Stamina: Chipper, not timed: 25 x Press @ 80% 1RM, 10 x Rope Ascents, Buddy Carry 800M
- Used 115# for press, 6 x towel pull ups for rope ascent, shoulder carry 80# for 400m, 50# for 400m
Work Capacity: For time do 21 – 15 – 9 – 15 – 21 of:
- Ring dip
- Dead Lift (185#)
- Box Jump (24 / 20″)
Durability: Run 3 miles @ moderate pace. 100 x sit-ups, 100 x back extension. Active Stretch or yoga.
- No time
Evening
Rock climbed 2.25 hours, mix of 5.8s and 5.9s, finished with some bouldering. This was fun.
Notes
- Body: Sore lower abs.
- Workout: Felt good to workout hard today. Press needs to be stronger, want to get that higher in the near future. Metcon was solid, felt good and strong. Rock climbing was a good time.
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