Afternoon
Forge, from SEALFit
Baseline: ROM Drills. 3 Rounds @ 12kg: 3 x 1 arm KB Swing each arm, 3 x KB Snatch each arm, 3 x KB clean+thruster each arm, 3 x Pull up.
- ROM, KB complex w/16kg
Work Capacity: For time, 100 barbell burpees @ 75% body weight
- 30:04, used 115# (~68% body weight)
Strength: 5-3-2-1-1-1-1-1 Back Squat
- ... 255# x 1, 275# x 1, 285# x 1 (PR)
Stamina: 4 Rounds, not time. 10 x Back Squat @60% 1RM, 20 x Sandbag Lunges (hold sand bag in front rack position), 50m Farmers Carry
- 170# for BS. 40# SB. FC w/65# DBs
Durability: Run 2 miles at moderate pace. Active stretch or Yoga.
- N/A
Notes
Forge, from SEALFit
Baseline: ROM Drills. 3 Rounds @ 12kg: 3 x 1 arm KB Swing each arm, 3 x KB Snatch each arm, 3 x KB clean+thruster each arm, 3 x Pull up.
- ROM, KB complex w/16kg
Work Capacity: For time, 100 barbell burpees @ 75% body weight
- 30:04, used 115# (~68% body weight)
Strength: 5-3-2-1-1-1-1-1 Back Squat
- ... 255# x 1, 275# x 1, 285# x 1 (PR)
Stamina: 4 Rounds, not time. 10 x Back Squat @60% 1RM, 20 x Sandbag Lunges (hold sand bag in front rack position), 50m Farmers Carry
- 170# for BS. 40# SB. FC w/65# DBs
Durability: Run 2 miles at moderate pace. Active stretch or Yoga.
- N/A
Notes
- Body: Feeling good today. Barbell burpees aggravated tibia somewhat.
- Workout: Felt good. Despite the long barbell burpees workout (burpee on the bar, then ground-to-overhead), managed to PR my unbelted back squat. Not a absolute PR, as I've done more with a belt on. For Stamina, all BS unbroken, which was awesome.
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