Afternoon
Functional, from SEALFit
Baseline: ROM Drills. 3 rounds: 200M run, 20 x Wall balls, 10 x hollow rocks
- ROM, WB, hollow rocks
Strength: Work to 3RM Thruster
- 145# x 3, 165# x 3, 175# x 2 (could not lock out 3rd)
Stamina: Chipper, not timed: 15 x Thruster @ 90% 3RM, 75 x Sumo Dead Lift High Pull (75# bb), 200M walking lunge
- 135# for thrusters. Rx'd.
Work Capacity: 5 rounds for time:
Durability: Run 2 miles at moderate pace. Active Stretch or Yoga
- Ran 1 mile beforehand. After WC, did another 1.5
Groin and rotator cuff work
Notes
Functional, from SEALFit
Baseline: ROM Drills. 3 rounds: 200M run, 20 x Wall balls, 10 x hollow rocks
- ROM, WB, hollow rocks
Strength: Work to 3RM Thruster
- 145# x 3, 165# x 3, 175# x 2 (could not lock out 3rd)
Stamina: Chipper, not timed: 15 x Thruster @ 90% 3RM, 75 x Sumo Dead Lift High Pull (75# bb), 200M walking lunge
- 135# for thrusters. Rx'd.
Work Capacity: 5 rounds for time:
- 5 x Muscle Ups -----> done from the knees
- 10 x Hand Stand Push-ups
- 20 x Burpees
- Run 400M -----> scaled up to 800m
Durability: Run 2 miles at moderate pace. Active Stretch or Yoga
- Ran 1 mile beforehand. After WC, did another 1.5
Groin and rotator cuff work
Notes
- Body: Sore quads, hams and glutes today.
- Workout: Felt pretty good today and the thrusters went well. This
may be a PR or tied a PR. I feel like 175# x 2 is. WC, I've lost my
MU, definitely haven't done them enough to keep them. Workout went well
though.
- Run: Running has been feeling great this week. My footstrike has been feeling relaxed and my hips have been feeling balanced, and my tibia has been behaving. This is encouraging, especially at the volume this week.
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