Afternoon
Kokoro 21, from SEALFIT
Baseline: ROM Drills. 4 Rounds: Barbell complex (75#-105#) with push up chaser.
- ROM, BBC 75#, 95#
Strength: Work up to 3 RM Deadlift
- 315# x 3, 345# x 3 (2, fail 3rd)
Stamina: Chipper, not timed: 20x Deadlift @ 85% 1RM, 50x Box Jump (Max Height), 800m Farmers Carry (55#/35#)
- 275# for DLs, 100x 4CMountain Climber for jumps, 200m, 300m, 200m, 100m segments for FC
Work Capacity:AMRAP in 20 min of: 15x KB swing (24kg/16kg), 15x Hang power clean (95#/65#), 15x Pull ups
5 rds of
Durability: 4 mile run @ moderate pace. 100x Arm haulers, 100x Flutter kicks. Active stretch or Yoga.
Notes
Kokoro 21, from SEALFIT
Baseline: ROM Drills. 4 Rounds: Barbell complex (75#-105#) with push up chaser.
- ROM, BBC 75#, 95#
Strength: Work up to 3 RM Deadlift
- 315# x 3, 345# x 3 (2, fail 3rd)
Stamina: Chipper, not timed: 20x Deadlift @ 85% 1RM, 50x Box Jump (Max Height), 800m Farmers Carry (55#/35#)
- 275# for DLs, 100x 4CMountain Climber for jumps, 200m, 300m, 200m, 100m segments for FC
Work Capacity:
5 rds of
- 5 pull ups
- 10 hang power cleans, 95#
- 15 KB swings, 1.5 pood
Durability: 4 mile run @ moderate pace. 100x Arm haulers, 100x Flutter kicks. Active stretch or Yoga.
- 100x 4CFK
- 6 rds of 0:30sec sit ups, 0:30 sec rest
Notes
- Body: Feel good.
- Workout: I felt pretty good today, stayed good and tight with the deadlifts (no belt), but form was suffering too much on 3rd rep that I stopped lifting the weight below my knees. Chipper went well. WC I decided to scale in order to save myself for the Marine Corps pull ups station at the Polar Bear Plunge tomorrow.
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