Evening
Focus, from SEALFit
Baseline: ROM Drills. 50 – 40 – 30 – 20 – 10 Double Unders, Wall Balls
- ROM, 30 x 2-count mountain climbers, wall ball
Work Capacity: on the minute for 30 minutes:
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Back Squat
- 245# x 3
Stamina: 5 rounds, not timed: 3 x Back Squat @ 90% 3RM, 10 x Weighted Step ups (20″ box, 2 x 35#DB or KB), Jingle Jangle
- Used 185# for BS, others Rx'd
Durability: 1.5 mile timed run. Plank hold 2 x 3 minutes. Active Stretch or yoga
- No run. Planks of 3 min, 2 min.
Notes
Focus, from SEALFit
Baseline: ROM Drills. 50 – 40 – 30 – 20 – 10 Double Unders, Wall Balls
- ROM, 30 x 2-count mountain climbers, wall ball
Work Capacity: on the minute for 30 minutes:
- 5 x Rig dips
- 10 x Push-ups
- 15 x Air Squats
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Back Squat
- 245# x 3
Stamina: 5 rounds, not timed: 3 x Back Squat @ 90% 3RM, 10 x Weighted Step ups (20″ box, 2 x 35#DB or KB), Jingle Jangle
- Used 185# for BS, others Rx'd
Durability: 1.5 mile timed run. Plank hold 2 x 3 minutes. Active Stretch or yoga
- No run. Planks of 3 min, 2 min.
Notes
- Body: Tired legs. Sore deltoids and traps.
- Workout: This was a grinding work out. 150 ring dips, 300 push ups, 450 squats before beginning a heavy weighted squat progression. My body handled the volume well, however.
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