Afternoon
Underground Strength, from SEALFIT
Baseline: ROM Drills. Run 800M. 10 minutes AMRAP of 6 pull-ups, 6 push-ups, 6 Squats. run 800M.
- ROM. 6 rds of 6 pull ups, 6 push ups, 6 sit ups
Strength: 5-5-3-3-3-1-1 military press
- 145# x 1, 150# x 1 (fail, fail)
Stamina: 5 rounds, not timed: 5x military press @ 75% 1 RM, 10x ring rows/supine ring pull ups, 50m buddy pull with heavy band.
- 115# for press, 50m farmer walk w/55# KBs for buddy pull
Work capacity: Complete 10,9,8…1 reps of the following…Manmaker (35#/25#)--->
renegade row & push press (30#), pull up (deadhang), GHD sit up
(abmat sit ups)
- time: 19:16
Durability: 3 mile run @ moderate pace. 100 x flutter kicks, 100x leg levers. Active stretch or yoga.
- 100x 4CFK, 100x leg levers
Notes
Underground Strength, from SEALFIT
Baseline: ROM Drills. Run 800M. 10 minutes AMRAP of 6 pull-ups, 6 push-ups, 6 Squats. run 800M.
- ROM. 6 rds of 6 pull ups, 6 push ups, 6 sit ups
Strength: 5-5-3-3-3-1-1 military press
- 145# x 1, 150# x 1 (fail, fail)
Stamina: 5 rounds, not timed: 5x military press @ 75% 1 RM, 10x ring rows/supine ring pull ups, 50m buddy pull with heavy band.
- 115# for press, 50m farmer walk w/55# KBs for buddy pull
Work capacity: Complete 10,9,8…1 reps of the following…
- time: 19:16
Durability: 3 mile run @ moderate pace. 100 x flutter kicks, 100x leg levers. Active stretch or yoga.
- 100x 4CFK, 100x leg levers
Notes
- Body: Feel good today.
- Workout: Great workout today. Stayed away from squatting movements, hence the switch from manmakers to renegade rows and push presses. Shoulders were worked hard today.
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