Lunchtime
BB1, from SEALFit
Baseline: Drills, Frog Complex 4 rounds 75 – 105# w/ push-up chaser
- ROM, Complexes @ 85#, 105#.
Strength: 10 – 8 – 6 – 4 – 3 – 2 – 1 – 1 Bench Press
- 225# x 1, 240# x 1, 255# x 1 (PR)
Stamina: 5 Rounds, not for time: 2x Bench Press @ 80%1RM, 20 x DB Renegade Row, buddy carry 50m
- 195# for BP. 10 RR @ 40# per round. Sandbag shoulder carry for buddy carry
Work Capacity: 10 Rounds
Durability: 4 Rounds, not for time: 50 x 4-Count flutter kicks, 60 sec Plank Hold, 20 x Russian Twist, 10 x Reverse Hypers. Active stretch or Yoga.
- Done in the evening. Also gluteal work.
Notes
BB1, from SEALFit
Baseline: Drills, Frog Complex 4 rounds 75 – 105# w/ push-up chaser
- ROM, Complexes @ 85#, 105#.
Strength: 10 – 8 – 6 – 4 – 3 – 2 – 1 – 1 Bench Press
- 225# x 1, 240# x 1, 255# x 1 (PR)
Stamina: 5 Rounds, not for time: 2x Bench Press @ 80%1RM, 20 x DB Renegade Row, buddy carry 50m
- 195# for BP. 10 RR @ 40# per round. Sandbag shoulder carry for buddy carry
Work Capacity: 10 Rounds
- 50m Prowler or Sled Push @90lbs
- 45 second rest
Durability: 4 Rounds, not for time: 50 x 4-Count flutter kicks, 60 sec Plank Hold, 20 x Russian Twist, 10 x Reverse Hypers. Active stretch or Yoga.
- Done in the evening. Also gluteal work.
Notes
- Body: Feel well rested and ready to train today. No noticeable tibia issues, though I will continue to rest it.
- Workout: Went quite well today. I set a 5# PR on my 1RM bench press. Prowler was good, I still believe that is the single most effective piece of training equipment around.
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