Lunchtime
22, from SEALFIT
Baseline: ROM Drills. 2 rounds: 22 x Wall Ball, 22 x hang pwr snatch (45# bar), 22 x Overhead squats (45# bar), run 400.
- ROM, 2 rds of 22x wall ball, 22x hand power snatch (bar), 22x OHS (bar)
Strength: Work up to 2RM Power Clean
- 135# x 3, 155# x 2, 175# x 2 (fail, fail, 1, fail)
Stamina: Chipper, not timed: 10 x PC @ 90% 2RM, 122 x DB Clean & Press (2 x 35#/25#), 822M Farmers carry
- 10 x PC @ 145#, rest Rx'd
Work capacity: For Time do: 522x double unders, but on the minute every minute, perform 4 x ball slams (30#/20#)
- Jump rope 10 minutes, 40 burpees
Durability: 2 mile run @ moderate pace. 52x GHD sit ups, 52z reverse hypers. Active stretch or Yoga.
- 52x GHDSU, 52x GHDExtEvening
Swim (yds)
500 wu FR
200 turtleback
200 CSS
6 x 100 CSS w/105sec rest
- times: 1:43, 1:41, 1:40, 1:39, 1:38, 1:38
500 CSS w/fins
- time: 8:17
2 x 25 underwater swim w/fins
100 cooldown
(2150 yds total)
Notes
- Body: Feel good. Some minor right tibia sensation.
- Workout: Getting some strength back after taking leg movements out of the equation to rest my knee. 175# was getting plenty high in the power cleans, but I wasn't getting my elbows under it. DBC&P was pretty rough.
Hey man, I've been following your blog for a bit. Found it thru Shane Sckrwon. Pretty good stuff! I myself follow SEALfit, so its good to compare with others, you know? Had a few ques. You might have commented your reasons for in previous post which I might have missed, so I apologize but I understand your aiming for BUDs, and wish you the best of luck with that, I myself am planning on doing the same. Well here's my ques. Is the mileage that you run on a weekly bases used as a prep? In your opinion, would you think it is best to run at a LSD pace? Also, was wondering if you follow any specific diet. Lastly, been working on my swim, which is by far not close to your stella times. Haha Are you using the sprinter side stroke, and are you using a lot of strokes per length.Oh yeah, what exactly is turtleback, I think I have a idea but might be wrong. Anyhow, would appreciate it if you could shed some insite on these subjects, its always great to learn from others. Thanks man! -Hugo
ReplyDeleteHugo,
ReplyDeleteHey bud, I'm glad you're finding some use out of my blog as well and it's offering you a good basis for comparison.
My running is something I watch pretty carefully because it has been the biggest area of frustration for me in my training. I've had to overcome recurring injuries over the last 3-4 years, and my number 1 goal is to avoid getting hurt. That said, I loosely model my running off of the Navy Physical Training Guide that's on sealswcc.com. I set a weekly mileage goal and then aim to do 1 Interval workout and 1 Continuous High Intensity workout a week, then make up the majority of the rest of my miles with LSD pacing. If things are going well, I might push it more, if I start to hurt somewhere I might back off some. I find the Intervals and CHI work really help drop my times.
As far as diet, I eat a mostly Paleo diet, not completely strict, and try to get a good amount of calories in each day.
For swimming I'm doing conventional Combat Swimmer Sidestroke. For sprints my strokes per length may be greater (5-7 strokes per 25 yds) because of a faster turnover rate, but when I cruise on the longer swims I'll glide a little longer after my kicks and it'll take less strokes (4-5). Turtleback is just flutter-kicking while floating on your back.
Good luck and keep working, your swim times will drop!!
-Dan