Afternoon
@ track
2 mile run, moderate, 15:51
800m cooldown
400m buddy carry
Baseline: ROM Drills. 800m run. Sand bag drills 10 minutes. 800M run.
- ROM
Work capacity: “Collin”. 6 Rounds for time:400m sandbag carry (50#), 12x
Push press (115#/75#), 12x Box jump (24in/20in)---> four count
mountain climbers, 12x SDHP (95#/75#)
- time: 14:54
Durability: 4 mile timed run (If over 30 min, perform 50 burpee penalty). 100x Flutter kicks, 100x leg levers. Active stretch or Yoga.
- 3 rds, 30x abmat sit ups, 45/45sec side planks, 20 russian twists w/20#
Notes
@ track
2 mile run, moderate, 15:51
800m cooldown
400m buddy carry
Baseline: ROM Drills. 800m run. Sand bag drills 10 minutes. 800M run.
- ROM
Work capacity: “Collin”. 6 Rounds for time:
- time: 14:54
Durability: 4 mile timed run (If over 30 min, perform 50 burpee penalty). 100x Flutter kicks, 100x leg levers. Active stretch or Yoga.
- 3 rds, 30x abmat sit ups, 45/45sec side planks, 20 russian twists w/20#
Notes
- Body: Legs are sore, quads and glutes. Traps/shoulders as well.
- Workout: Went pretty good, push presses done in 1 or 2 sets, everything else unbroken.
- Run: Pretty good today. Not perfect, but no real issues. Buddy carried my girlfriend 400m, those are always fun. 2.75 mi today totals 4.75 on the week.
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