Lunchtime
Jetson, from SEALFIT
Baseline: ROM drills. 4 Rounds: Frog Complex with push up chaser (75#-105#).
- ROM, 1 mile warm-up, BBC 95#, 105#
Strength: Work up to 3RM Deadlift.
- 315# x 3, 345# x 3 (2, fail 3rd)
Stamina: 5 Rounds, not timed: 10x deadlift @ 75% 3RM, 15x Box Jump @ 30in, 100m Buddy carry sprint.
- Scaled to 4 rds. 225# for DLs, box jump 18", shoulder carry 60# for buddy carry
Work Capacity: Complete AMRAP in 15 min of 250m row, 21x Sumo deadlift high pull @ 95#, 15x pull up.
- 80# KB for SDHP, 8 deadhang pull ups instead of 15 pull ups
Durability: 4 mile run @ moderate pace. Active stretch or Yoga.
- 0.75 mile cool down
Notes
Jetson, from SEALFIT
Baseline: ROM drills. 4 Rounds: Frog Complex with push up chaser (75#-105#).
- ROM, 1 mile warm-up, BBC 95#, 105#
Strength: Work up to 3RM Deadlift.
- 315# x 3, 345# x 3 (2, fail 3rd)
Stamina: 5 Rounds, not timed: 10x deadlift @ 75% 3RM, 15x Box Jump @ 30in, 100m Buddy carry sprint.
- Scaled to 4 rds. 225# for DLs, box jump 18", shoulder carry 60# for buddy carry
Work Capacity: Complete AMRAP in 15 min of 250m row, 21x Sumo deadlift high pull @ 95#, 15x pull up.
- 80# KB for SDHP, 8 deadhang pull ups instead of 15 pull ups
Durability: 4 mile run @ moderate pace. Active stretch or Yoga.
- 0.75 mile cool down
Notes
- Body: Sore quads, hams, shoulders, neck, biceps
- Workout: DLs felt good as far as form goes, but strength was lacking at the top. Stamina--focused on perfect form DLs and reintroducing box jumps, which felt good. Shoulder carries felt good too, as I found a comfortable position for the KB to rest near my neck. WC was difficult, 5 pull ups were all I could do at a time, and SDHP was difficult after these 3 days of leg-intensive work.
- Run: 2 miles today including the 400m of shoulder carrying. 12 on the week. I'll cap it here and handle the rest at a training event this weekend.
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