Lunchtime
Trust, from SEALFit
Baseline: ROM Drills. 50 x Sandbag Get Ups, 800m Run
- ROM, med ball shoulder get ups.
Strength: Work up to 1RM Clean
- 155# x 1, 185# x 1, 200# x 1 (fail, fail, fail, fail), 185# x 1, 200# x 1 (fail, fail)
Stamina: 5 Rounds, not timed: 3x cleans @ 75%1RM, 10x Thrusters@95#, 50m Buddy Pull with heavy band
- 145# for cleans, Rx thrusters, 100m back pedal subbed for buddy pulls. 4 rds only.
Work Capacity: 4 Rounds for time, with a 20# weight vest:
Durability: 4 Rounds: 20 x Leg levers, 60 sec Plank, 20 x Russian twist@20#, 10 x Back Extensions. Active Stretch or Yoga
- 4 rds 20 x leg levers, 60 sec plank, 20 x Russian twists @ 20#. 4 x 10 weighted back extensions
Notes
Trust, from SEALFit
Baseline: ROM Drills. 50 x Sandbag Get Ups, 800m Run
- ROM, med ball shoulder get ups.
Strength: Work up to 1RM Clean
- 155# x 1, 185# x 1, 200# x 1 (fail, fail, fail, fail), 185# x 1, 200# x 1 (fail, fail)
Stamina: 5 Rounds, not timed: 3x cleans @ 75%1RM, 10x Thrusters@95#, 50m Buddy Pull with heavy band
- 145# for cleans, Rx thrusters, 100m back pedal subbed for buddy pulls. 4 rds only.
Work Capacity: 4 Rounds for time, with a 20# weight vest:
- 800m Run -----> subbed 500m row
- 10 x 4-count mountain climbers
- 25 x Pull Ups
- 50 x Sit Ups
Durability: 4 Rounds: 20 x Leg levers, 60 sec Plank, 20 x Russian twist@20#, 10 x Back Extensions. Active Stretch or Yoga
- 4 rds 20 x leg levers, 60 sec plank, 20 x Russian twists @ 20#. 4 x 10 weighted back extensions
Notes
- Body: Feel pretty good, slightly sore shoulders.
- Workout: Really wanted to nail a 200# power clean today, but I wasn't dropping under the weight enough to catch it, it was frustrating. Stamina went well, I felt strong, thrusters were solid, weight on the heels, knees pushed out, they felt right. WC was long. Good workout today.
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