Lunchtime
Fearlessness, from SEALFIT
Baseline: ROM Drills. 4 Rounds: Frog Complex with push up chaser (75#-105#), Run 400m
- ROM, 2 mile warm up, 2 rds of BBC 95#
Work capacity: 20 rounds: Every 30 sec perform the following…5x burpee pull up.
- 100 burpee pull ups in 16:08
Strength:Work up to 3 RM Deadlift--> 5-5-3-3 Deadlift
- 225# x 5, 255# x 5, 275# x 3, 305# x 3
Stamina: 4 Rounds, not timed: 5x Deadlift @ 90% 3RM, 10x Box jumps (36in/24in), 50m buddy pull with heavy band.
- 20x deadlifts @ 225#
Durability: 2 mile recovery run. 100x flutter kicks, 100x arm haulers. Active stretch or Yoga.
- 2 mile easy run
Notes
Fearlessness, from SEALFIT
Baseline: ROM Drills. 4 Rounds: Frog Complex with push up chaser (75#-105#), Run 400m
- ROM, 2 mile warm up, 2 rds of BBC 95#
Work capacity: 20 rounds: Every 30 sec perform the following…5x burpee pull up.
- 100 burpee pull ups in 16:08
Strength:
- 225# x 5, 255# x 5, 275# x 3, 305# x 3
Stamina: 4 Rounds, not timed: 5x Deadlift @ 90% 3RM, 10x Box jumps (36in/24in), 50m buddy pull with heavy band.
- 20x deadlifts @ 225#
Durability: 2 mile recovery run. 100x flutter kicks, 100x arm haulers. Active stretch or Yoga.
- 2 mile easy run
Notes
- Body: Feel good and rested today. Left knee has been feeling a bit better and better.
- Workout: It's nice to pick up something heavy again. I didn't go nuts with deadlifts, but wanted to go decently heavy, so capped it at 305#. The Rx'd WC was pretty rough, I got thru 3 or 4 rds rx'd, but fell out of the 30sec interval pretty quickly after that, so I did 100 BPL instead.
- Run: 4 more miles brings the week to 18. 28 is the goal.
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