Lunchtime
Tuck, from SEALFIT
Baseline: ROM Drills. 10 minute AMRAPs: 10x Sandbag clean + run 100m with sand bag
- ROM, DL warm-up
Strength:Work up to 3 RM---> 5 x 3 deadlift
- 275#, 295#, 305#, 315#, 315#
Stamina: 5 Rounds, not timed: 10x Deadlift 75% 3 RM, 20x Sumo deadlift high pull (75#/55#), 50m Buddy Carry
- 3 rds. 225# for DLs, 36kg KB for SDHP, same KB for shoulder carry instead of buddy carry
Work capacity: Complete 10,9,8,7…1 reps of the following…Curtis P’s (95#/65#), Pull up,Tuck Jump---> mountain climbers
- time: 24:49 (deadhang pull ups)
Durability: 1x500m row (If over 1:30, perform 50 burpee penalty). 100x leg levers, 100x arm haulers. Active stretch or Yoga.
- leg levers and arm haulers in the evening
Notes
Tuck, from SEALFIT
Baseline: ROM Drills. 10 minute AMRAPs: 10x Sandbag clean + run 100m with sand bag
- ROM, DL warm-up
Strength:
- 275#, 295#, 305#, 315#, 315#
Stamina: 5 Rounds, not timed: 10x Deadlift 75% 3 RM, 20x Sumo deadlift high pull (75#/55#), 50m Buddy Carry
- 3 rds. 225# for DLs, 36kg KB for SDHP, same KB for shoulder carry instead of buddy carry
Work capacity: Complete 10,9,8,7…1 reps of the following…Curtis P’s (95#/65#), Pull up,
- time: 24:49 (deadhang pull ups)
Durability: 1x500m row (If over 1:30, perform 50 burpee penalty). 100x leg levers, 100x arm haulers. Active stretch or Yoga.
- leg levers and arm haulers in the evening
Notes
- Body: Feel pretty good today. Left knee was a little stiff when I woke up but it loosened up.
- Workout: Deads felt good. I kept the weight heavy but away from maxes. Felt solid thru the lifts. WC was good and pretty grueling. I was careful on the Curtis P's during the lunge portion, as lunges are what I was doing when I hurt my left knee a few weeks back and I wanted to avoid reinjuring it. They went fine, but I could definitely feel like something still isn't quite right in the left knee yet. I focused on using my glutes during the lunges, and afterwards it was difficult to walk.
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