Lunchtime
Intuition, from SEALFIT
Baseline: ROM Drills. 5 Rounds: 15x KB SDHP, 10x KB swing, 5x KB snatch each arm (35#/20#), Run 400m
- ROM, 3 rds of warm-up, no running
Work capacity: 3 Rounds for time: 21x DB snatch right arm (40#/30#), 21x pull ups,Run 200m--> 21 sit ups, 21 DB snatch left
arm, 21x pull up, Run 200m--> 21 sit ups.
- time: 18:46
Durability: 1x800m sprint, 1x600m sprint, 1x400m sprint, 1x200m sprint, 1x100m sprint. These are to be performed all out; therefore, rest 2 min between sprints. Active stretch or Yoga.
- N/A
DB shoulder press, 3 x 2 @ 60#
DB lateral raises
rear deltoids
Notes
Intuition, from SEALFIT
Baseline: ROM Drills. 5 Rounds: 15x KB SDHP, 10x KB swing, 5x KB snatch each arm (35#/20#), Run 400m
- ROM, 3 rds of warm-up, no running
Work capacity: 3 Rounds for time: 21x DB snatch right arm (40#/30#), 21x pull ups,
- time: 18:46
Durability: 1x800m sprint, 1x600m sprint, 1x400m sprint, 1x200m sprint, 1x100m sprint. These are to be performed all out; therefore, rest 2 min between sprints. Active stretch or Yoga.
- N/A
DB shoulder press, 3 x 2 @ 60#
DB lateral raises
rear deltoids
Notes
- Body: Quite sore in the glutes, hams and traps.
- Workout: Good stuff today. Cutting out the running for a few days.
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