Evening
Velocity, from SEALFit
Baseline: ROM drills. SEALFIT complex (6 x DL, PC, PJ, 4 rounds start at 95 add 10# each round). Run 800M
- ROM. Ran 2.5 miles easy pace warm-up
Strength/Stamina/WC: 3 bars of death 10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Durability: sprint 10 rounds max effort 1 minute, 1 minute rest. 100 x 4-count flutter kick, 100 x leg lever. Active Stretch or yoga
- Ran 1 mile easy, 0.5 miles moderate (~3:50). No core work.
Notes
Velocity, from SEALFit
Baseline: ROM drills. SEALFIT complex (6 x DL, PC, PJ, 4 rounds start at 95 add 10# each round). Run 800M
- ROM. Ran 2.5 miles easy pace warm-up
Strength/Stamina/WC: 3 bars of death 10-9-8-7-6-5-4-3-2-1 reps of the triplet:
- Deadlift: 1 1/2 body weight (255#)
- Bench press: body weight (170#)
- Clean: 3/4 body weight (125#)
Durability: sprint 10 rounds max effort 1 minute, 1 minute rest. 100 x 4-count flutter kick, 100 x leg lever. Active Stretch or yoga
- Ran 1 mile easy, 0.5 miles moderate (~3:50). No core work.
Notes
- Body: Sore hamstrings, lightly sore traps. Tibia much better today.
- Workout: First time every doing "Linda" aka "3 Bars of Death." BP was easiest, DL was hardest, it's a lot of reps at a significant weight. I used a belt for a portion of it. Running felt real good and smooth, I was pleased by that.
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