Lunchtime
Metaburp, from SEALFIT
Baseline: ROM Drills. Row 500m, 50x push ups, 50x air squats, run 400m
- ROM, rx'd warm-up
Work capacity: 5 rounds: Every 2 minutes, complete the following…10x burpee, Run 400m.
- 6 rds, 10x burpee, 200m run
- 400m easy
Strength: Work up to1 RM bench press---> 3RM weighted pull up
- 55# x 3, 70# x 3, 75# x 3 (2, fail)
Stamina: 4 Rounds, not timed: 5xBench press @ 80% 1 RM--->weighted pull up,
10x clapping push ups, 50m log/weighted walk (135#/90#: Use 45# plates)
- 45# for weighted pull up, 80# KB for shoulder carry
Durability: 3 Rounds: 10x GHD situps, 45sec/45sec side bridge,10x Slasher-Halo (16kg/12kg), 10x back extensions. Active stretch or yoga
- Core rx'd
Notes
Metaburp, from SEALFIT
Baseline: ROM Drills. Row 500m, 50x push ups, 50x air squats, run 400m
- ROM, rx'd warm-up
Work capacity: 5 rounds: Every 2 minutes, complete the following…10x burpee, Run 400m.
- 6 rds, 10x burpee, 200m run
- 400m easy
Strength: Work up to
- 55# x 3, 70# x 3, 75# x 3 (2, fail)
Stamina: 4 Rounds, not timed: 5x
- 45# for weighted pull up, 80# KB for shoulder carry
Durability: 3 Rounds: 10x GHD situps, 45sec/45sec side bridge,10x Slasher-Halo (16kg/12kg), 10x back extensions. Active stretch or yoga
- Core rx'd
Notes
- Body: Feel pretty good today.
- Workout: Good work out, burpees were explosive, running felt not bad, pull ups went well. Feeling good.
- Run: 1.5 total miles today, 8:00-10:00 pace.
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