Lunchtime
Tick Tock, from SEALFit
Baseline: ROM drills. 50 x Sand Bag get ups
- ROM. 25 SBGU
Work Capacity: on the minute for 15 minutes:
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Overhead Squat
- 135# x 3, 145# x 1 (fail on 2nd)
Stamina: chipper: 20 x O/H Squat @ 80% 3rm, 100 x 4-count mountain climbers, Farmer carry 800M (55#)
- 95# for OHS
Durability: 3 mile run @ moderate pace. Active Stretch or yoga.
- Run done in evening. 1 mile easy, 1 mile 6:57, 1 mile easy
2:00 plank
Notes
Tick Tock, from SEALFit
Baseline: ROM drills. 50 x Sand Bag get ups
- ROM. 25 SBGU
Work Capacity: on the minute for 15 minutes:
- 3 x Power Clean (115 / 85#)
- 3 x Hang Squat Clean (same)
- 3 x Push Press (same)
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Overhead Squat
- 135# x 3, 145# x 1 (fail on 2nd)
Stamina: chipper: 20 x O/H Squat @ 80% 3rm, 100 x 4-count mountain climbers, Farmer carry 800M (55#)
- 95# for OHS
Durability: 3 mile run @ moderate pace. Active Stretch or yoga.
- Run done in evening. 1 mile easy, 1 mile 6:57, 1 mile easy
2:00 plank
Notes
- Body: Good, ready to train.
- Workout: WC was good, I attacked it and it went well. Focused on managing my breathing during the rest portion. Push press/shoulder strength was the weaker component here. OHS started slowly as my shoulders were unable to stabilize the weight, then they recovered and did pretty well. Tied a PR. 3 mile run went well.
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