Evening
Point Man, from SEALFIT
Baseline: ROM Drills. 5 min SBGU, 5 min Sand bag clean and push press. Run 800M
- ROM
Strength: 5-5-5-5-5Push Press---> Weighted Pull Ups
- 25#, 35#, 40#, 45#, 50# (4, fail)
Stamina: 4 Rounds, not timed:10x Push Press @ 85% 5 RM---->5x weighted pull ups, 10x
clapping push ups, 50m Buddy Pull w/ heavy band---> overhead carry @
45#
- 25# for pull ups
Work Capacity:In a 20# weight vest,
complete AMRAP in 30 minutes of the following: 5x Pull ups, 10x Push Up,
15x Air squat, 20x Leg Levers---> AMRAP 30 mins, 5x deadhang pull ups, 15x push
ups, 20x leg levers
- 19 rds (finished 20)
Durability: 4 Rounds: 10x Toes 2 bar, 10x Slasher, 45/45sec side bridge, 10x Back extensions.
- Rx
Notes
Point Man, from SEALFIT
Baseline: ROM Drills. 5 min SBGU, 5 min Sand bag clean and push press. Run 800M
- ROM
Strength: 5-5-5-5-5
- 25#, 35#, 40#, 45#, 50# (4, fail)
Stamina: 4 Rounds, not timed:
- 25# for pull ups
Work Capacity:
- 19 rds (finished 20)
Durability: 4 Rounds: 10x Toes 2 bar, 10x Slasher, 45/45sec side bridge, 10x Back extensions.
- Rx
Notes
- Body: Knee not bad, not great. Sore shoulders.
- Workout: Late workout today. Pull ups went well. I stayed away from squatting moves/running to give my knee as much rest as I could, and cruised through the WC, focusing on solid technique instead of speed.
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