Early morning
on treadmill
2 mile warm-up
5 mile run, LSD, 44:35
Lunchtime
Desforges, from SEALFIT
Baseline: ROM Drills. 4 Rounds: SEALFIT Complex (95#-125#).
- ROM, DL, C&J warm-up
Work Capacity: 5 rounds for time of: ----> scaled to ~20 mins
Strength: 5-5-5-3-3-3-3 Front Squat.
- 155# x 3, 175# x 3, 195# x 3
Stamina: 4 Rounds, not timed: 5x Front Squat @ 90% 3 RM, 10x Burpee pull ups, 100m plate carry @ 90#.
- N/A
Durability: 4 mile timed run. If over 32min, 50x burpee penalty. Active stretch or Yoga.
- N/A, ran in the morning
Notes
on treadmill
2 mile warm-up
5 mile run, LSD, 44:35
Lunchtime
Desforges, from SEALFIT
Baseline: ROM Drills. 4 Rounds: SEALFIT Complex (95#-125#).
- ROM, DL, C&J warm-up
Work Capacity: 5 rounds for time of: ----> scaled to ~20 mins
- 225 pound Deadlift, 12 reps ----> scaled 205#
- 20 Pull-ups
- 135 pound Clean and jerk, 12 reps -----> scaled 115#, 8 reps
- 20 Knees to elbows
Strength: 5-5-5-3-3-3-3 Front Squat.
- 155# x 3, 175# x 3, 195# x 3
Stamina: 4 Rounds, not timed: 5x Front Squat @ 90% 3 RM, 10x Burpee pull ups, 100m plate carry @ 90#.
- N/A
Durability: 4 mile timed run. If over 32min, 50x burpee penalty. Active stretch or Yoga.
- N/A, ran in the morning
Notes
- Body: Sore shoulders, abs, lats, right hip.
- Workout: I honestly cruised through this one, maintaining good form. Put forth a moderate effort in intensity.
- Run: Went pretty well this morning. 7 miles today.
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