Lunchtime
Tighten Up, from SEALFit
Strength: Work Up to 3RM Deadlift
- 345# x 3
Stamina: Chipper, not timed: 20x Deadlift @ 90% of 3RM, 40x Box Jump @30in, 400m BW Farmer walk (walk 400m with a body weight barbell back racked)
- 245# for DLs. BJ Rx'd. No time for farmer walk.
Evening
Baseline: ROM Drills. Frog Complex 4 rounds 75 – 105# w/ push-up chaser
- ROM. BBC 75#, 105#
Work Capacity: 10,9,8,7…1 of the following:
Durability: Run 3 Miles in a 20 to 25# vest or body armor. Active Stretch or Yoga.
- N/A
Notes
Tighten Up, from SEALFit
Strength: Work Up to 3RM Deadlift
- 345# x 3
Stamina: Chipper, not timed: 20x Deadlift @ 90% of 3RM, 40x Box Jump @30in, 400m BW Farmer walk (walk 400m with a body weight barbell back racked)
- 245# for DLs. BJ Rx'd. No time for farmer walk.
Evening
Baseline: ROM Drills. Frog Complex 4 rounds 75 – 105# w/ push-up chaser
- ROM. BBC 75#, 105#
Work Capacity: 10,9,8,7…1 of the following:
- Squat-Clean & Press (95/65#)
- Pull Ups -----> deadhang
- 4-count mountain climbers
Durability: Run 3 Miles in a 20 to 25# vest or body armor. Active Stretch or Yoga.
- N/A
Notes
- Body: Sore abs. Shoulders and traps are sore as well.
- Workout: Tied my 3RM PR. It was heavy, and my low back was starting to feel it. This made the Chipper much more difficult. In the evening I did the rest of the workout and it went pretty well, but I believe it should have gone faster. Did deadhang pull ups. LOTS of overhead work this week, shoulders are getting it good.
- Misc: Starting my 7 day running cycle tomorrow on Friday; 19 miles.
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