Afternoon
Jacob's Ladder, from SEALFit
Baseline: ROM Drills. 40 x Sand Bag Get ups. Run 800M
- ROM. 15 SBGU.
Strength / Stamina: Work to 1RM Weighted Pull-up. Then 5 rounds of: 3 x WPU @85%1RM, 20 x Sumo Dead Lift High Pull (75# BB), Buddy Carry 50M
- 75#, 85# (fail, very close)
- 60# for chipper, 80# for SDHP, sub shoulder carry 80# for buddy carry
Work Capacity: Jacob’s ladder: for time do 1…10 of:
Durability: 2 mile run @ recovery pace. 50 x GHD sit-ups, 50 x GHD back extensions
- 50 GHDSU
Notes
Jacob's Ladder, from SEALFit
Baseline: ROM Drills. 40 x Sand Bag Get ups. Run 800M
- ROM. 15 SBGU.
Strength / Stamina: Work to 1RM Weighted Pull-up. Then 5 rounds of: 3 x WPU @85%1RM, 20 x Sumo Dead Lift High Pull (75# BB), Buddy Carry 50M
- 75#, 85# (fail, very close)
- 60# for chipper, 80# for SDHP, sub shoulder carry 80# for buddy carry
Work Capacity: Jacob’s ladder: for time do 1…10 of:
- Thruster (95 / 65#)
- DB Renegade Row (2 x 40# DB)
- times 100M Row
Durability: 2 mile run @ recovery pace. 50 x GHD sit-ups, 50 x GHD back extensions
- 50 GHDSU
Notes
- Body: Sore hams and glutes
- Workout: Went well. LOTS of transition time--it's about 40m to the rower, 40m back, so all said I traveled about 800m back and forth. All thrusters unbroken. RR were tough, as usual, but did everything in 2 sets at the most.
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