Lunchtime
Discipline 2, from SEALFit
Baseline: ROM Drills. Frog Plex 75 – 105# w/ burpee chaser
- ROM, ran 800m, frog plex w/95#
Work Capacity: AMRAP 20 minutes
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Front Squat
- 165# x 3, 185# x 3, 205# x 3
Stamina: 5 rounds, not timed: 3 x FS @ 90% 3RM, 20 x 4-count mtn climber, buddy carry 50M
- Used 145# for FS, 225# buddy for buddy carries
Durability: Sprints: 4 x 400M (:45 interval), 4 x 200M (:30 interval), 4 x 100M (:15 interval). 100 x 4-ct flutter kicks, 100 x leg levers. Yoga or stretch.
- Ran 2.5 miles easy. 100 flutter kicks, 100 leg levers. Ran 3 x 800m easy.
Notes
Discipline 2, from SEALFit
Baseline: ROM Drills. Frog Plex 75 – 105# w/ burpee chaser
- ROM, ran 800m, frog plex w/95#
Work Capacity: AMRAP 20 minutes
- 5 x Pull-ups
- 10 x Push-ups
- 15 x Air Squats
Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Front Squat
- 165# x 3, 185# x 3, 205# x 3
Stamina: 5 rounds, not timed: 3 x FS @ 90% 3RM, 20 x 4-count mtn climber, buddy carry 50M
- Used 145# for FS, 225# buddy for buddy carries
Durability: Sprints: 4 x 400M (:45 interval), 4 x 200M (:30 interval), 4 x 100M (:15 interval). 100 x 4-ct flutter kicks, 100 x leg levers. Yoga or stretch.
- Ran 2.5 miles easy. 100 flutter kicks, 100 leg levers. Ran 3 x 800m easy.
Notes
- Body: Sore traps and shoulders, tired legs, sore groin. Tib alright.
- Workout: Went pretty well. This is 1 round off of my PR. The air squats just didn't have the "bounce" to them today. FS went well once I got my legs back, 205# was a challenge but I got it. Chipper was fun, I enjoy buddy carries.
- Run: Total 4.5 mi today. Felt pretty good, focused on keeping my lower leg relaxed and balanced and it seemed to work out well.
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