Yoda, from SEALFit
Baseline: ROM Drills. Barbell Complex with burpee chaser
- ROM. Shoulder work.
Strength: Military Press: 5-5-3-3-3-3-3
- 125# x 3, 135# (1, fail), 135# (2, fail)
Stamina: Chipper, not timed: 20 x Military press@90% 3RM, 75 x Push Press@45#, 800m Buddy Carry
- 115# for presses, Rx PP, subbed 800m farmer carry w/50# for buddy carry
Work Capacity: 8 Rounds for time:
- 200m row or run ----> rowed
- 1 Rope Climb ----> subbed 8 commando pull ups
- 6 x Burpee Box jumps -----> subbed 6 burpees + 6 mountain climbers
- 12 x KB Swings (55# / 35#)
Durability: 10 x Hill Sprints (substitute 200m sprint if you don’t have a hill), 50 x Reverse Hypers. Active Stretch or Yoga
- 1.5 mile run. 50 supermans, 50 leg levers.
Notes
- Body: Calves a little sore.
- Workout: Weights felt heavy (I think they were, I was at a globo gym and they didn't feel quite right). It was still good to do shoulder work. Push presses felt succint and snappy. WC was good, high intensity for the duration.
- Run: Finished off the running with 800m farmer carry, then the 1.5 mile run on nearby roads. 20 miles this week and it felt super, I'm real happy about that. Next week I want to begin introducing speed work.
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