Lunchtime
Deck, from SEALFIT
Baseline: ROM Drills. Run 400m, 50x push up, Run 400m, 25x clapping push up
- ROM, 1 mile run, 50x push up, 1 mile run, 25x clapping push up
Strength: Work up to 1 RM Bench press
- 135# x 8, 185# x 5, 205# x 3, 225# x 2, 225# x 2, 225# x 2
Stamina: Chipper, not timed: 20x Bench press @ 85% 1 RM, 75x Push Press (95#/65#), 800m Buddy carry
- 185# for BP, 95# PP, subbed 70# KB shoulder carry for buddy carry
Work capacity: 6 Rounds for time: 2x Rope climb, 10x Ring dip, 20x deck squat (35#/20#), run 200m.
- 22:08 (regular dips and regular squats)
Evening
Durability: 4 mile timed run. 50x WTD sit ups, 50x back extensions. Active stretch or Yoga.
- @ track: 3 mile run, 22:26 (8:02, 7:16, 7:06 splits); 1.25 mile cool down
Notes
Deck, from SEALFIT
Baseline: ROM Drills. Run 400m, 50x push up, Run 400m, 25x clapping push up
- ROM, 1 mile run, 50x push up, 1 mile run, 25x clapping push up
Strength: Work up to 1 RM Bench press
- 135# x 8, 185# x 5, 205# x 3, 225# x 2, 225# x 2, 225# x 2
Stamina: Chipper, not timed: 20x Bench press @ 85% 1 RM, 75x Push Press (95#/65#), 800m Buddy carry
- 185# for BP, 95# PP, subbed 70# KB shoulder carry for buddy carry
Work capacity: 6 Rounds for time: 2x Rope climb, 10x Ring dip, 20x deck squat (35#/20#), run 200m.
- 22:08 (regular dips and regular squats)
Evening
Durability: 4 mile timed run. 50x WTD sit ups, 50x back extensions. Active stretch or Yoga.
- @ track: 3 mile run, 22:26 (8:02, 7:16, 7:06 splits); 1.25 mile cool down
Notes
- Body: A bit tired today, maybe because of the late workout last night. Left tibia has been slightly irritated, and I'm thinking it's because the long run I did Wednesday night was on pavement.
- Workout: No spotter so kept bench press weight manageable. Rope climbs are always fun.
- Run: @ lunchtime, 2 miles warm-up, 800m shoulder carry, and 1200m during WC adds up to 3.25 miles. Evening run adds another 4.25 miles, for a total of 7.5 today. 14.5 on the week.
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