Lunchtime
Natch, from SEALFIT
Baseline: ROM Drills. 4 Rounds (75#-105#) 6x Deadlift, 6x Hang Power Clean, 6x Front Squat, 6x Jerk
- ROM, 1 mile easy run, complex @ 95#, 105#
Strength: Work Up to 1RM Clean and Jerk
- 185# x 1, 195# x 1 (fail, fail, fail, fail, fail)
Stamina: 4 Rounds, not timed: 3x Clean and Jerk @ 60% 1RM, 6x Overhead Squat, 50m Buddy Pull with heavy band
- 95# for C&J/OHS, subbed 100m backpedal for buddy pull
Work Capacity: 5 Rounds: AMRAP in 3 minutes: 3 x KB Snatch (55/35#), 6 x Burpee, 9 x Ankle to Bar. *Rest 1 minute between each 3 minute AMRAP.
- 50# KB. 2 rds + 6 burpees, 2 rds + 6 burpees, 3 rds, 2 rds + 3 ATB, 2 rds + 3 KBSn
Late Afternoon
Durability: 2 x 1 Mile Timed Run. 50 x Reverse Hyper. Active Stretch or Yoga
- 2 mile easy run. Stretch
Notes
Natch, from SEALFIT
Baseline: ROM Drills. 4 Rounds (75#-105#) 6x Deadlift, 6x Hang Power Clean, 6x Front Squat, 6x Jerk
- ROM, 1 mile easy run, complex @ 95#, 105#
Strength: Work Up to 1RM Clean and Jerk
- 185# x 1, 195# x 1 (fail, fail, fail, fail, fail)
Stamina: 4 Rounds, not timed: 3x Clean and Jerk @ 60% 1RM, 6x Overhead Squat, 50m Buddy Pull with heavy band
- 95# for C&J/OHS, subbed 100m backpedal for buddy pull
Work Capacity: 5 Rounds: AMRAP in 3 minutes: 3 x KB Snatch (55/35#), 6 x Burpee, 9 x Ankle to Bar. *Rest 1 minute between each 3 minute AMRAP.
- 50# KB. 2 rds + 6 burpees, 2 rds + 6 burpees, 3 rds, 2 rds + 3 ATB, 2 rds + 3 KBSn
Late Afternoon
Durability: 2 x 1 Mile Timed Run. 50 x Reverse Hyper. Active Stretch or Yoga
- 2 mile easy run. Stretch
Notes
- Body: Low back sore. Some right tibia irritation.
- Workout: Jerks were feeling strong, and I really wanted to get 195#, but failed the clean every time. OHS felt a bit shaky during chipper. WC was intense, had the heartrate really going.
- Run: 2 miles today felt decent. Working on finding balance again. I will schedule another ART session once the doctor gets back in town. Up to 8 miles so far this week.
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