Lunchtime
Aim, from SEALFIT
Baseline: ROM Drills. 10 minute AMRAPs: 10 x sandbag clean + run 100m with sandbag.
- ROM, 3 mile warm-up
Strength: 5-5-3-3-3-3-3 Military (strict) Press ----> Seated DB Press
- 60# x 3, 65# x 3 (with assistance all 3 reps)
Stamina: Chipper, not timed: 20x Military Press @ 90% 3RM, 100x Push Press (45#), 800m Buddy Carry
- 45# for DB press, PP reps--30, 35, 35; 60# shoulder carry for buddy carry
Work Capacity:5-->3 Rounds for time. With a 20# weight vest:
then...
L-lateral raises
rear delts
DB shrugs
2 mile run
Evening
Rock climbed ~1.5 hours, 5.8-5.9 typically, attempted and worked on a 5.10
Durability: 3 mile run @ threshold pace. 100x flutter kicks, 100x leg levers. Active stretch or Yoga.
- 4CFK & LL done after climbing
Notes
Aim, from SEALFIT
Baseline: ROM Drills. 10 minute AMRAPs: 10 x sandbag clean + run 100m with sandbag.
- ROM, 3 mile warm-up
Strength: 5-5-3-3-3-3-3 Military (strict) Press ----> Seated DB Press
- 60# x 3, 65# x 3 (with assistance all 3 reps)
Stamina: Chipper, not timed: 20x Military Press @ 90% 3RM, 100x Push Press (45#), 800m Buddy Carry
- 45# for DB press, PP reps--30, 35, 35; 60# shoulder carry for buddy carry
Work Capacity:
- 10x Overhead Squat (95#/65#) ----> 75#, 10x Burpee Pull up
then...
L-lateral raises
rear delts
DB shrugs
2 mile run
Evening
Rock climbed ~1.5 hours, 5.8-5.9 typically, attempted and worked on a 5.10
Durability: 3 mile run @ threshold pace. 100x flutter kicks, 100x leg levers. Active stretch or Yoga.
- 4CFK & LL done after climbing
Notes
- Body: Feel pretty good.
- Workout: Went well, felt strong. WC I focused on technique and balance, and getting the OHS unbroken, which definitely requires concentration.
- Run: Felt pretty good. Had 2 split-second instances of a slight but sharp pain in right tibia area. It did not last and I felt fine. 5 miles today brings the week to 19. 5 more to go.
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