Evening
Compassion, from SEALFIT
Baseline: ROM Drills. 4 Rounds: 10x KB swing to thruster, 10x pull ups, 10x sit ups
- ROM, 4 rds: 10x barbell thruster, 10x pull up, 10x sit up
Work capacity: As Many Reps as Possible in 4 min of Burpee, rest 60 sec, AMRAP in 3 min of overhead squat (65#/45#), rest 60 sec, AMRAP in 2 min of pull ups, rest 60sec, AMRAP in 1 min of Handstand push up.
- 71, 28, 54, 17
Strength: 3-3-3-3-3-3-3-3-3-3 Back squat
- 135#, 165#, 185#, 185#, 205#, 205#, 225#
Stamina: 4 Rounds, not timed: 10x Back squat @ 70% 3 RM, 20x jumping squats, 50m plate carry (2×45#plates)
- N/A
Durability: 3 Rounds: 10x Toes 2 bar, 45sec/45sec side bridge, 10x slasher each side (16kg), 10x Good morning (45#).
- Rx'd
Notes
Compassion, from SEALFIT
Baseline: ROM Drills. 4 Rounds: 10x KB swing to thruster, 10x pull ups, 10x sit ups
- ROM, 4 rds: 10x barbell thruster, 10x pull up, 10x sit up
Work capacity: As Many Reps as Possible in 4 min of Burpee, rest 60 sec, AMRAP in 3 min of overhead squat (65#/45#), rest 60 sec, AMRAP in 2 min of pull ups, rest 60sec, AMRAP in 1 min of Handstand push up.
- 71, 28, 54, 17
Strength: 3-3-3-3-3-3-3-3-3-3 Back squat
- 135#, 165#, 185#, 185#, 205#, 205#, 225#
Stamina: 4 Rounds, not timed: 10x Back squat @ 70% 3 RM, 20x jumping squats, 50m plate carry (2×45#plates)
- N/A
Durability: 3 Rounds: 10x Toes 2 bar, 45sec/45sec side bridge, 10x slasher each side (16kg), 10x Good morning (45#).
- Rx'd
Notes
- Body: Legs a bit tired.
- Workout: WC went well and I pushed hard. Pull ups were very difficult for some reason. Kept the back squats to a moderate weight, as I'm reintroducing them after aggravating my knee a few weeks ago.
No comments:
Post a Comment