Evening
Flexibility, from SEALFIT
Baseline: ROM Drills. 4 Rounds: Barbell complex with burpee chaser (75#-105#)
- ROM, 800m warm-up run
Strength:Work up to 1RM clean----> 5 x 3 Hang Power Clean
- 115#, 135#, 145#, 145#, 145#
Stamina: 4 rounds: 3 x Clean @ 80% 1RM, 10 x KB Clean & Press (2 x 35#), Buddy Carry 50M
- 115# for hang power cleans, no buddy carries
Work Capacity: Complete 10, 9, 8…1 reps of the following: Double Unders (x10---> x2), Thrusters (95/65#)---> ring rows,
Hand Release Push-ups
- time: 12:51
Durability: 3 mile run @ moderate pace. 100x leg levers, 100x arm haulers. Active stretch or Yoga.
- 100 4CFK, 100 sit ups
Notes
Flexibility, from SEALFIT
Baseline: ROM Drills. 4 Rounds: Barbell complex with burpee chaser (75#-105#)
- ROM, 800m warm-up run
Strength:
- 115#, 135#, 145#, 145#, 145#
Stamina: 4 rounds: 3 x Clean @ 80% 1RM, 10 x KB Clean & Press (2 x 35#), Buddy Carry 50M
- 115# for hang power cleans, no buddy carries
Work Capacity: Complete 10, 9, 8…1 reps of the following: Double Unders (
- time: 12:51
Durability: 3 mile run @ moderate pace. 100x leg levers, 100x arm haulers. Active stretch or Yoga.
- 100 4CFK, 100 sit ups
Notes
- Body: Feel pretty good, but staying away from squat/lunge-type movements to let my knee rest. I was actually supposed to be skiing up in Vermont at this time, but withdrew from the trip 2 days ago.
- Workout: Went well. I was at a globo gym and I feel as if their barbells don't have the same snap to them as my other gyms, and therefore the hang power cleans felt heavier than usual.
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