Lunchtime
Santiago, from SEALFit
Baseline: ROM drills. 20 x “2 Burps” (see notes)
- 10 x '2 burps'
Work Capacity: Seven rounds for time of:
Durability: 1 mile recovery run or row. 100 x sit-ups. Active stretch or yoga.
- Done after the first session. Run in ~9:30.
===Done in evening===
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 thruster
- 45# x 10, 75# x 8, 95# x 6, 115# x 4, 135# x 3, 155# x 3, 165# x 3 (2, could not lock out the third)
Stamina: 4 rounds, not timed: 3 x thruster @ 90% 3RM, 20 x SDHP (55#), Farmer’s carry 50M (70#)
- 140# for thrusters, FC used 65# DBs (the heaviest we have)
Notes
Santiago, from SEALFit
Baseline: ROM drills. 20 x “2 Burps” (see notes)
- 10 x '2 burps'
Work Capacity: Seven rounds for time of:
- 18 x Dumbbell hang squat clean (2 x 35#)
- 18 x Pull-ups
- 10 x Power clean (scaled to 115#)
- 10 Handstand push-ups (done to a 35" plate)
Durability: 1 mile recovery run or row. 100 x sit-ups. Active stretch or yoga.
- Done after the first session. Run in ~9:30.
===Done in evening===
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 thruster
- 45# x 10, 75# x 8, 95# x 6, 115# x 4, 135# x 3, 155# x 3, 165# x 3 (2, could not lock out the third)
Stamina: 4 rounds, not timed: 3 x thruster @ 90% 3RM, 20 x SDHP (55#), Farmer’s carry 50M (70#)
- 140# for thrusters, FC used 65# DBs (the heaviest we have)
Notes
- Body: Sore upper back and hamstrings. Tibia a little goofy.
- Workout: Pretty good day today. The WC was a long haul, but went well and I set small goals along the way, focused on maintaining good technique. The 1 mile run was alright, felt a little off. The evening session went well, felt solid thru my core which allowed for good power transmission from legs to the bar.
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