Lunchtime
Hallowed, from SEALFit
Baseline: ROM Drills. Bar Bell Complex 75 – 105# w/ push-up chaser
- ROM. BBC w/75#, 95#
Work Capacity: “Napier” - 10 rounds for time:
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Clean & Jerk
- 135# x 3, 155# x 3, 160# (1, fail clean)
Stamina: Chipper: 20 x C & J @ 80% 3RM, 20 x Burpee Tire Flips (see notes), Buddy Carry 800M
- Used 120# for chipper, burpee broad jumps, sandbag carry (~80-85#) 800m
Durability: 10 x 100M sprints (:15 interval). 100 x 4-count flutter kicks, 100 x leg levers. Active Stretch or yoga
- Ran in evening. 2 miles easy, 1 mile moderate (8:00), 0.5 mile easy. 4CFK & LL. Groin work. 1 mile easy (total 4.5 miles).
Notes
Hallowed, from SEALFit
Baseline: ROM Drills. Bar Bell Complex 75 – 105# w/ push-up chaser
- ROM. BBC w/75#, 95#
Work Capacity: “Napier” - 10 rounds for time:
- 10 x Power Cleans (95 / 65#)
- 5 x wall climbers------> scaled to 3
- 20 x double unders-------> scale to single-unders
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Clean & Jerk
- 135# x 3, 155# x 3, 160# (1, fail clean)
Stamina: Chipper: 20 x C & J @ 80% 3RM, 20 x Burpee Tire Flips (see notes), Buddy Carry 800M
- Used 120# for chipper, burpee broad jumps, sandbag carry (~80-85#) 800m
Durability: 10 x 100M sprints (:15 interval). 100 x 4-count flutter kicks, 100 x leg levers. Active Stretch or yoga
- Ran in evening. 2 miles easy, 1 mile moderate (8:00), 0.5 mile easy. 4CFK & LL. Groin work. 1 mile easy (total 4.5 miles).
Notes
- Body: Ready to work out. Feared I might be a little lethargic from not eating much this weekend, but ended up being fine.
- Workout: Went pretty well. I enjoyed "Napier," and found the wall climbers to be very challenging for my shoulders, a great exercise. PC's unbroken. C&J felt a bit weak. Sandbag carry was unbroken.
- Run: Went alright, felt a little out of balance. The final mile felt right, however.
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