Lunchtime
Sparta, from SEALFIT
Baseline: ROM Drills. 50 x sand bag clean, Run 800m
- ROM. FS, DL, PJ warmup
Work capacity: 3 Rounds for time: 5x Front squat (165#), 18x pull ups, 5x Deadlift (225#), 18x toes 2 bar, 5x push jerk (165#), 18x hand release push ups.
- time: 15:52 (155# for FS, PJ)
Strength: 1-1-1-1 Dead Lift, then 1-1-1-1 Bench Press
- DL: 225#, 275#, 305#, 325#; BP: 185#, 205#, 225#, 245#
Durability: 2 mile run in body armor. Active stretch or yoga.
- 50 GHD sit ups, 50 hamstring curls
Evening
Glute med focus work
Notes
Sparta, from SEALFIT
Baseline: ROM Drills. 50 x sand bag clean, Run 800m
- ROM. FS, DL, PJ warmup
Work capacity: 3 Rounds for time: 5x Front squat (165#), 18x pull ups, 5x Deadlift (225#), 18x toes 2 bar, 5x push jerk (165#), 18x hand release push ups.
- time: 15:52 (155# for FS, PJ)
Strength: 1-1-1-1 Dead Lift, then 1-1-1-1 Bench Press
- DL: 225#, 275#, 305#, 325#; BP: 185#, 205#, 225#, 245#
Durability: 2 mile run in body armor. Active stretch or yoga.
- 50 GHD sit ups, 50 hamstring curls
Evening
Glute med focus work
Notes
- Body: Left knee very minor irritation. Left tib feeling ok. Right tricep/elbow area a little bothersome today from push jerks. It sometimes bothers me when I don't warm-up enough.
- Workout: Good WC today. Looked easier on paper! DL and BP went fairly well also, 325# on DL felt solid.
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