Lunchtime
Strike, from SEALFIT
Baseline: ROM Drills. 10-9-8…1 reps of KB swing @ 35#, jumping pull ups.
- ROM, 1 mile run, 5-4-3-2-1 KB swing @ 40#, jumping pull ups
Work Capacity: 20 Rounds: 30sec max rep KB swing @ 55#, 30 sec air squats, 30 sec rest.
- 60# KB for swings
Shoulder work
Durability: Tabata row or run (If under 1000m for row, 50 burpee punishment). 100x 4-Count flutter kicks, 100x leg levers. Active stretch or Yoga.
- On treadmill, 2 mile warm-up
- 2 miles @ 8:00 pace
- 0.5 mile cooldown
- Core work--100 4CFK, 100 leg levers
- Groin work
- Glute medius work
Notes
Strike, from SEALFIT
Baseline: ROM Drills. 10-9-8…1 reps of KB swing @ 35#, jumping pull ups.
- ROM, 1 mile run, 5-4-3-2-1 KB swing @ 40#, jumping pull ups
Work Capacity: 20 Rounds: 30sec max rep KB swing @ 55#, 30 sec air squats, 30 sec rest.
- 60# KB for swings
Shoulder work
- DB shoulder press
- L-lateral raises
- rear delts
- upright rows
- DB shrugs
Durability: Tabata row or run (If under 1000m for row, 50 burpee punishment). 100x 4-Count flutter kicks, 100x leg levers. Active stretch or Yoga.
- On treadmill, 2 mile warm-up
- 2 miles @ 8:00 pace
- 0.5 mile cooldown
- Core work--100 4CFK, 100 leg levers
- Groin work
- Glute medius work
Notes
- Body:
Sore. Hams, glutes, quads, lats, traps, biceps, triceps. Felt as if I
needed more sleep as well. Perhaps due to swimming at night which
leads to less recovery time before my next work out.
- Workout: Low intensity WOD, but still got good and sweaty.
- Run: Felt pretty good. 10 miles on the week.
Abdominal exercise is very hard on the body and can somewhat be unnatural. Even though men have more testosterone, that doesn't mean us women are at a disadvantage. From my experience, I've found that we function under the same biological rules and we can both use them to our advantage to put on muscle.
ReplyDelete