Late Afternoon
Tangover, from SEALFit
Baseline: ROM Drills. 1…6…1 cousin to wall ball
- ROM, 3 x 6 cousin-thrusters
Strength: 8 – 6 – 4 – 3 – 3 – 3 – 3 Clean & Jerk
- 135# x 3, 155# x 3, 165 x 3 (1,1,1 with 15-30sec breaks between reps)
Stamina: Chipper: 12 x C & J @ 90% 3RM, 50 x Sand Bag Squat Clean (80# bag), 800M Farmer’s carry (2 x 55# KB)
- Used 135# for C&J. Sandbag front squat instead of sandbag squat clean.
Work Capacity: 10 rounds for time:-----> modified to 6 rds
Durability: 4 x 2 minute plank hold. Active Stretch or warrior yoga.
- 2 x 2 min plank
Notes
Tangover, from SEALFit
Baseline: ROM Drills. 1…6…1 cousin to wall ball
- ROM, 3 x 6 cousin-thrusters
Strength: 8 – 6 – 4 – 3 – 3 – 3 – 3 Clean & Jerk
- 135# x 3, 155# x 3, 165 x 3 (1,1,1 with 15-30sec breaks between reps)
Stamina: Chipper: 12 x C & J @ 90% 3RM, 50 x Sand Bag Squat Clean (80# bag), 800M Farmer’s carry (2 x 55# KB)
- Used 135# for C&J. Sandbag front squat instead of sandbag squat clean.
Work Capacity: 10 rounds for time:-----> modified to 6 rds
- run 400M
- max rep pull-ups (drop off bar) -----> 10 deadhangs
- max rep push-ups (no pause at top or bottom) -----> 25 push ups
- max rep air squats (no pause at all) ------> 25 squats
Durability: 4 x 2 minute plank hold. Active Stretch or warrior yoga.
- 2 x 2 min plank
Notes
- Body: Some tibia irritation today, a little frustrating.
- Workout: Went pretty well. No bumper plates/platforms today and it was still pretty good. Push ups/squats felt good, pull ups were a little harder but still unbroken. Running done at 10 min pace.
- Run: Counting the 800m FC, 2 miles total today. Definitely some tibia issues.
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