Evening
CFKB, from SEALFIT
Baseline: ROM Drills. 15 min of Sandbag drills.
- ROM, 2 mile easy run
Work Capacity: 10 Rounds: 10x KB Clean & Press complex (see notes), 10x Pull Ups, 10x Ball Slam, 10x GHD Sit Up
- time: 43:59 (deadhang pull ups)
Durability: Tabada Row (8 rounds, max effort 20 sec, 10 sec rest). Plank hold 2 x 3 minutes. Active Stretch or Yoga.
- N/A
L lateral raises
rear delts
DB shrugs
BB upright row
Notes
CFKB, from SEALFIT
Baseline: ROM Drills. 15 min of Sandbag drills.
- ROM, 2 mile easy run
Work Capacity: 10 Rounds: 10x KB Clean & Press complex (see notes), 10x Pull Ups, 10x Ball Slam, 10x GHD Sit Up
- time: 43:59 (deadhang pull ups)
Durability: Tabada Row (8 rounds, max effort 20 sec, 10 sec rest). Plank hold 2 x 3 minutes. Active Stretch or Yoga.
- N/A
L lateral raises
rear delts
DB shrugs
BB upright row
Notes
- Body: Sore chest today, and woke up stiff necked on left side. Right arm near the tricep/elbow became irritated partway through the workout, but it faded. Right tibia pain during run.
- Workout: Went pretty well. A long workout with lots of shoulder work.
- Run: Easy 2 miles today. I am having slight pain during the running and it is frustrating. It causes me to tense up, which I believe exacerbates the problem. I need to focus on a smooth effortless balanced stride and stay relaxed. This week will most likely be in the 10-14 mile range and include much supplemental work (calves, adductors, glutes, ART).
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