Lunchtime
Prana, from SEALFIT
Baseline: ROM drills. 30-20-10 reps of wallball, sumo deadlift high pull @ 24kg KB.
- ROM, 2 mile run
Work Capacity: 15-14-13…1 reps of front squat @ 95#, KB swing @ 24kg, burpee, sit up.
- time: 37:54 (60# KB)
1 mile cool down
Evening
Durability: 1x800m sprint, 2x400m sprint(:45 interval), 4x 200m sprint (:30 interval), 6x100m sprint (:15 interval). Active stretch or Yoga.
- 1 mile run. 20 strict push ups w/negatives, 30 push ups, 20 strict push ups w/negatives, 3 x 30 push ups. 2 mile run moderate pace (16:32), 1 mile cool down
Calf work
Hip adductor work
Glute medius work
Notes
Prana, from SEALFIT
Baseline: ROM drills. 30-20-10 reps of wallball, sumo deadlift high pull @ 24kg KB.
- ROM, 2 mile run
Work Capacity: 15-14-13…1 reps of front squat @ 95#, KB swing @ 24kg, burpee, sit up.
- time: 37:54 (60# KB)
1 mile cool down
Evening
Durability: 1x800m sprint, 2x400m sprint(:45 interval), 4x 200m sprint (:30 interval), 6x100m sprint (:15 interval). Active stretch or Yoga.
- 1 mile run. 20 strict push ups w/negatives, 30 push ups, 20 strict push ups w/negatives, 3 x 30 push ups. 2 mile run moderate pace (16:32), 1 mile cool down
Calf work
Hip adductor work
Glute medius work
Notes
- Body: Sore shoulders, traps today. Right tibia some irritation, probably from the jumping/landing with the weight vest last night.
- Workout: Went very well. All FS unbroken, as well as KBSw and SU. Burpees were the challenging part.
- Run: 7 miles total today. Focused on keeping my hips even and level which for me for some reason is easier said than done. I had some slight pain afterwards and have been icing.
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