Lunchtime
Ringer, from SEALFIT
Baseline: ROM Drills. Frog Complex with push up chaser (75#-105#), run 400m
- ROM, BBC 95#, 95#
Work capacity: 21-15-9 reps of the following: Thruster(135#/95#) @115#, ring dip, Run 400m between each cluster.
- time: 10:25 (just thrusters and ring dips)
Strength: 5-5-4-3-3-3-3-3 Overhead squat
- work up to 125# x 3
Stamina: Chipper, not timed: 15x Overhead @ 90% 3 RM, 20x TGU each side (35#/20#), 800m Farmers Carry (55#/35#)
- OHS @ 75#, rest Rx'd
Durability: 4 Rounds: 10x GHD sit ups, 45sec/45sec side bridge, 10x Russian twist. Warrior Yoga Recovery
- N/A
Evening
Run on treadmill, 2 miles easy pace
Notes
Ringer, from SEALFIT
Baseline: ROM Drills. Frog Complex with push up chaser (75#-105#), run 400m
- ROM, BBC 95#, 95#
Work capacity: 21-15-9 reps of the following: Thruster
- time: 10:25 (just thrusters and ring dips)
Strength: 5-5-4-3-3-3-3-3 Overhead squat
- work up to 125# x 3
Stamina: Chipper, not timed: 15x Overhead @ 90% 3 RM, 20x TGU each side (35#/20#), 800m Farmers Carry (55#/35#)
- OHS @ 75#, rest Rx'd
Durability: 4 Rounds: 10x GHD sit ups, 45sec/45sec side bridge, 10x Russian twist. Warrior Yoga Recovery
- N/A
Evening
Run on treadmill, 2 miles easy pace
Notes
- Body: Sore glutes, low and upper back.
- Workout: Went well, thrusters were fairly challenging today. It was good to work on OHS as well.
- Run: 2 easy miles, getting back into it. No real issues, some slight discomfort in tibia.
Hey Dan,
ReplyDeleteHow's it going man? I was wondering how do you usually program your training. I know you follow SEALfit, but as for the added pt and pool sessions, do you have it planned out in a specific order. Also, do you train straight through and plan rest days or go by how you body is feeling. Thanks!
-Hugo
Hugo,
ReplyDeleteIt's going alright, I hope your training is going well. You're right, I basically follow SEALFIT, but throw other things into the mix. Mostly things that I feel I could use more work on, for instance, I try to schedule 2 days with focused shoulder work because I think they should be stronger. Swimming I shoot to do on Mondays and sometimes Wednesdays. I was a swimmer all growing up and through high school, so I consider swimming a strength that I do not have to give added attention to.
Running is a bit different. I usually have a weekly mileage goal that I'm trying to get to, and that depends on how I'm feeling and if I'm dealing with any injuries. I'll get to that goal through a combination of the runs in SEALFIT WODs, and runs that I schedule. When I'm healthy, over the course of a week I try to do a day of intervals, a day of a 10-20 minute run at a fast pace, and the rest of my mileage is usually slower, just to get the volume in. If you are looking to do more running the best piece of advice is to take your time. I've struggled with injuries over the last 4 years or so by doing more than I could handle. Start slow and build slooow.
Rest days are here and there. Usually Sunday I won't do anything, or I'll just run. Thursdays are sometimes off or I do a yoga class, sometimes I rock climb, and sometimes I'll run/workout and rock climb. That's usually dependent on how I feel and if I missed any training earlier in the week.
Additionally I'm usually icing things that feel bad, rolling out with a foam roller or ball, stretching, etc. I think that's an important part to training.
Good luck,
Dan