Lunchtime
On treadmill
1 mile warm-up
4 mile run, moderate pace (~8:30/mile), 33:50 mins
1 mile cool-down
Evening
Fightclub, from SEALFit
Baseline: ROM Drills. Barbell Complex 75#-105# with burpee chaser.
- ROM. Various movements as warm-up
Work Capacity: 5 Rounds for time:
Strength: 5-3-1-1-1-1-1 Overhead Squat ----> 4 x 5 OHS @ 95#
- 4 x 5 @ 95#
Stamina: 5 Rounds, not timed: 10 x Overhead Squat @50% 1RM, 20 x Weighted Lunge (2 x 35# DB), 1 x Rope Climb
- N/A
Durability: 10 x 200m Sprint(:30interval). 100 x 4-Count Flutter Kick, 50 x Good Mornings. Active Stretch or Yoga
- N/A
Notes
On treadmill
1 mile warm-up
4 mile run, moderate pace (~8:30/mile), 33:50 mins
1 mile cool-down
Evening
Fightclub, from SEALFit
Baseline: ROM Drills. Barbell Complex 75#-105# with burpee chaser.
- ROM. Various movements as warm-up
Work Capacity: 5 Rounds for time:
- 1 minute Wallball (20#)
- 1 minute KB swing (55/35#)
- 1 minute Box Jumps (24in / 20in) -----> mountain climbers
- 1 minute Sandbag Cleans (80# / 50#) -----> ~40# sandbag
- 1 minute Row -----> SDHP @ 55#
- 1 minute Rest
Strength: 5-3-1-1-1-1-1 Overhead Squat ----> 4 x 5 OHS @ 95#
- 4 x 5 @ 95#
Stamina: 5 Rounds, not timed: 10 x Overhead Squat @50% 1RM, 20 x Weighted Lunge (2 x 35# DB), 1 x Rope Climb
- N/A
Durability: 10 x 200m Sprint(:30interval). 100 x 4-Count Flutter Kick, 50 x Good Mornings. Active Stretch or Yoga
- N/A
Notes
- Body: Feel pretty good. Still a little sore here and there.
- Workout: Good workout, kept the intensity high. OHS turned into a practice session as I was feeling unstable.
- Run: Went well, cruised the run easily with no real issues, though I could feel my legs tiring. Up to 14 miles on the week.
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