Lunchtime
Robata, from SEALFIT
Baseline: ROM Drills. 10-9-8-7…1 reps of air squats, push up, sit ups.
- ROM; SQ, PU, SU complex shown
Work capacity: 8 Rounds: 3x clean (135#/95#), 6x pull ups, 9x KB swing (32kg/24kg), 100m sprint
- time: 17:01 (squat cleans)
Durability: Tabata row (Goal: 1,000+m. If under, perform a 1,000m row penalty). 100 x flutter kicks, 100x leg levers.
- 906 m in the 8 rd tabata. 1023 in an additional 9th rd. 100x FCFK, 100x leg levers
Notes
Robata, from SEALFIT
Baseline: ROM Drills. 10-9-8-7…1 reps of air squats, push up, sit ups.
- ROM; SQ, PU, SU complex shown
Work capacity: 8 Rounds: 3x clean (135#/95#), 6x pull ups, 9x KB swing (32kg/24kg), 100m sprint
- time: 17:01 (squat cleans)
Durability: Tabata row (Goal: 1,000+m. If under, perform a 1,000m row penalty). 100 x flutter kicks, 100x leg levers.
- 906 m in the 8 rd tabata. 1023 in an additional 9th rd. 100x FCFK, 100x leg levers
Notes
- Body: Feel pretty good today. Left knee feels a bit off from the swimming. Left tibia has some pain with it. Definitely not running well.
- Workout: Went quite well, felt good and intense throughout the WC.
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