Lunchtime
Pure, from SEALFIT
Baseline: ROM Drills. Run 400m then, 8 min AMRAP of 5x pull up, 10x push up, 15x air squat.
- Jump rope
Work capacity: 7 rounds for time: 7x power clean (135#/95#), 7x pull ups,7x ring dips, 7x toes 2 bar.
- time: 9:45 (95# hang power clean)
Strength: Work up to 1 RM bench press. 3 x 3 BP
- 205#, 225#, 225#
Stamina: 4 rounds, not timed: 10x bench press @ 50% 1 RM, 10x ring rows, 60 sec farmers carry (24kg/16kg).
- 135# for BP, farmer carry (in place) w/130#
Durability: 1x mile sprint. 100 x leg levers, 100x good morning darlings. Active stretch or yoga.
- 100 leg levers, 60 good mornings
Notes
Pure, from SEALFIT
Baseline: ROM Drills. Run 400m then, 8 min AMRAP of 5x pull up, 10x push up, 15x air squat.
- Jump rope
Work capacity: 7 rounds for time: 7x power clean (135#/95#), 7x pull ups,
- time: 9:45 (95# hang power clean)
Strength: Work up to 1 RM bench press. 3 x 3 BP
- 205#, 225#, 225#
Stamina: 4 rounds, not timed: 10x bench press @ 50% 1 RM, 10x ring rows, 60 sec farmers carry (24kg/16kg).
- 135# for BP, farmer carry (in place) w/130#
Durability: 1x mile sprint. 100 x leg levers, 100x good morning darlings. Active stretch or yoga.
- 100 leg levers, 60 good mornings
Notes
- Body: Knee still a bit tight today, but not bad. Tricep area behaved, I think the ART session last night helped.. Lats feel smoked still.
- Workout: Good metcon, felt good on the cleans, pull ups were tough. Bench press went good, no tricep issues.
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