Lunchtime
Ascend, from SEALFIT
Baseline: ROM Drills. 4 rounds Frog Plex with Push Up Chaser (75#-105#).
- ROM, BBC 95#
Strength: Work up to 3RM Deadlift
- 285# x 3, 325# x 3, 350# x 3 (PR)
Stamina: Chipper, not timed: 15x Deadlift @90% 3RM, 75x Box Jump (30in), 800m Buddy Carry
- 260# for DLs (done in 8, 7), 80 x 4CMC subbed for box jump, shoulder carry 80# KB 800m sub for buddy carry
Work Capacity: AMRAP in 20 minutes: 2x Rope Climb, 20x Wallball, Run 200m
- 5 rds + 2 rope climbs (finished the 6th rd)
400m easy run
Evening
Durability: 100x Sit ups, 100x 4-Count Arm Haulers. Active Stretch or Yoga
- 2 mile easy run. 2 x 50 sit ups (1:08, 1:14), 100 arm haulers. 1 mile easy run
Hip adductor work
calf work
glute medius work
Notes
Ascend, from SEALFIT
Baseline: ROM Drills. 4 rounds Frog Plex with Push Up Chaser (75#-105#).
- ROM, BBC 95#
Strength: Work up to 3RM Deadlift
- 285# x 3, 325# x 3, 350# x 3 (PR)
Stamina: Chipper, not timed: 15x Deadlift @90% 3RM, 75x Box Jump (30in), 800m Buddy Carry
- 260# for DLs (done in 8, 7), 80 x 4CMC subbed for box jump, shoulder carry 80# KB 800m sub for buddy carry
Work Capacity: AMRAP in 20 minutes: 2x Rope Climb, 20x Wallball, Run 200m
- 5 rds + 2 rope climbs (finished the 6th rd)
400m easy run
Evening
Durability: 100x Sit ups, 100x 4-Count Arm Haulers. Active Stretch or Yoga
- 2 mile easy run. 2 x 50 sit ups (1:08, 1:14), 100 arm haulers. 1 mile easy run
Hip adductor work
calf work
glute medius work
Notes
- Body: Sore shoulder and core. Right tib irritation during run.
- Workout: Went well today, PR'd deadlifts which was good. I was able to mentally get myself fired up prior to the lift, and that helped.
- Run: Summing up the 200m runs and the 400m came to 1 mile. 3 more miles in the evening brings the week up to 6. Struggling to find balance and run without issue, but I've been here before so I know I can beat this.
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