Lunchtime
800, from SEALFIT
Baseline: ROM Drills. 50x SBGU
- ROM, 400m warm-up
Work Capacity: 5 rounds for time: Run 800m, 30x Hand Release Push-up, 30x KB swing (24kg/16kg), 30x situps.
- time: 48:03
DB shoulder press, 3 x 5
cable lateral raises
Durability: 4x 800m sprints (1:1 work to rest). 100x flutter kicks, 100x leg levers. Active stretch or Yoga.
- 400m cool down
Notes
800, from SEALFIT
Baseline: ROM Drills. 50x SBGU
- ROM, 400m warm-up
Work Capacity: 5 rounds for time: Run 800m, 30x Hand Release Push-up, 30x KB swing (24kg/16kg), 30x situps.
- time: 48:03
DB shoulder press, 3 x 5
cable lateral raises
Durability: 4x 800m sprints (1:1 work to rest). 100x flutter kicks, 100x leg levers. Active stretch or Yoga.
- 400m cool down
Notes
- Body: Hams are sore from all the power cleans yesterday, sore abs. Left knee feels overworked and slight pain, I think from the swimming with fins.
- Workout: Went well today. Hand release push ups are hard on the front delts.
- Run: Felt good and smooth, with no ITB issues. 3 miles total today brings the week up to 10.
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