Lunchtime
Dangerous, from SEALFit
Baseline: ROM Drills. 10,9,8…1 of Wall ball and Box Jumps
- ROM, WB/BJ 10,9,...1
Work Capacity: AMRAP 30 minutes:
Durability: 3 mile run at a moderate pace. Active Stretch or Yoga.
- N/A. Groin work.
Evening
Swim (yds)
200 wu FR
200 turtleback flutter kicks
3 x 200 CSS w/120sec rest
- times: 3:46, 3:48, 3:39
3 x 200 CSS w/fins, w/90sec rest
- times: 3:13, 3:14, 3:12
50 simulated drown proofing
100 cool down
(1750 yds total)
1 x 35 push ups
Notes
Dangerous, from SEALFit
Baseline: ROM Drills. 10,9,8…1 of Wall ball and Box Jumps
- ROM, WB/BJ 10,9,...1
Work Capacity: AMRAP 30 minutes:
- 10 x Burpee-KTE
- 10 x Overhead Squats (95#) -----> 75#
- 20 x Double Unders -----> mountain climbers
Durability: 3 mile run at a moderate pace. Active Stretch or Yoga.
- N/A. Groin work.
Evening
Swim (yds)
200 wu FR
200 turtleback flutter kicks
3 x 200 CSS w/120sec rest
- times: 3:46, 3:48, 3:39
3 x 200 CSS w/fins, w/90sec rest
- times: 3:13, 3:14, 3:12
50 simulated drown proofing
100 cool down
(1750 yds total)
1 x 35 push ups
Notes
- Body: Sore shoulders. I did the box jumps and the jumping during the burpee-KTE, and I believe it slightly irritated my right tib.
- Workout: Went well, OHS unbroken but difficult.
- Swim: Good to get in the water again, this is something that needs to be included more and more now that my running is coming along. Felt good in the water, definitely not completely smooth but not bad. Felt the fronts of my ankles fatiguing as well, those will get stronger.
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