7/24 Evening
Insight, from SEALFIT
Baseline: Run 400m, then ROM drills. Then work up to 75% of your 1 RM strict press.
- stationary bike 5 min, elliptical 400m. ROM. Presses.
Strength: 1-1-1 strict press. 1 rep @ 75% 1 RM, 1 rep @ 85% 1 RM, 1+ reps @ 95% 1 RM (last set is a burn out set).
- 95# x 1, 115# x 1, 125# x 3
Stamina: 5 Rounds, not timed: 7x strict press @ 80% 1 RM, 14x clapping push ups, 25m broad jump-->21x jump in place.
- 85# for presses.
Work Capacity: Complete5-->4 rounds for time of the following…
10x burpee---> 5x burpee
20x pull ups---> 10x pull up
30x push press (75#/55#)---> 15x push press
40x sit up---> 20x weighted sit up, 25#
50x air squat---> 10x squat
- time: 12:58
Durability: 4 mile timed run. 100x flutter kicks, 100x leg levers. 5 minutes box breathing and Warrior Yoga Hip Mobility Drill.
- Glute med (side lying raises, clams, elevated clams, side walks with bands), balance, stretching. 100x 4CFK, 100x leg levers. 3 x 20 supermans, 3 x 30 4C neck rotations. 5 minute box breathing
Toe taps
hamstrings--hamstring raises, single leg bridge
VMO contracting, split squat 3 x 10
Notes
Insight, from SEALFIT
Baseline: Run 400m, then ROM drills. Then work up to 75% of your 1 RM strict press.
- stationary bike 5 min, elliptical 400m. ROM. Presses.
Strength: 1-1-1 strict press. 1 rep @ 75% 1 RM, 1 rep @ 85% 1 RM, 1+ reps @ 95% 1 RM (last set is a burn out set).
- 95# x 1, 115# x 1, 125# x 3
Stamina: 5 Rounds, not timed: 7x strict press @ 80% 1 RM, 14x clapping push ups, 25m broad jump-->21x jump in place.
- 85# for presses.
Work Capacity: Complete
- time: 12:58
Durability: 4 mile timed run. 100x flutter kicks, 100x leg levers. 5 minutes box breathing and Warrior Yoga Hip Mobility Drill.
- Glute med (side lying raises, clams, elevated clams, side walks with bands), balance, stretching. 100x 4CFK, 100x leg levers. 3 x 20 supermans, 3 x 30 4C neck rotations. 5 minute box breathing
Toe taps
hamstrings--hamstring raises, single leg bridge
VMO contracting, split squat 3 x 10
Notes
- Body: Felt good during the day for the most part. Stationary bike made my knee clunky right away, which seemed odd. I guess that motion was getting my knee out of sync for some reason. Knee felt tight the remainder of the work out, but improved during the Durability section. Iced later.
- Workout: Good to do a workout with some intensity today, even though the entire work out was scaled considerably. For presses I focused on good technique, keeping shoulders back and down. Pull ups felt good. Push presses a bit awkward.
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