28
May
2014
2014
- Baseline: Pre-SOP, Box Breathing, ROM Drills, Run 400M, 3X Progression Barbell Complex 65-75-95 / 45-55-65#
- Work Capacity:
- 1000m Row Buy In
- 100 FS @ 135/95# From the Ground.
- Every time you drop the bar. Do 10 dead hang pull ups.
- 1000m Row Buy Out
- Durability: Run 3 miles @ moderate pace. Stretch & Roll. Post-training SOP.
19
May
2014
2014
- Baseline: Pre-SOP and box breathing, then ROM drills. Row 500m, then 3 rounds – 5x kipping pull ups, 10x push press (75#/55#), 10x dislocates.
- Strength: Weighted chin up– 5-5-3-3-3-3-3-3. Last set should be a 3 RM for the day. Rest as needed between sets.
- Stamina: 3 rounds, not timed: Max rep x DB floor press, palms in (Choose a weight you can perform 15-25 reps with), 12x strict ring rows (If these are easy for you, put on a weight vest or place a bumper plate on your stomach), 15x band pull aparts (Video Demo: https://www.youtube.com/watch?v=NKBsia-o9N4)
- Work Capacity: Complete 4 rounds for time of:
- 21x calories on rower
- 15x deadball/stone to shoulder (100#/70#)
- 9x toes to bar
- *If you do not have a deadball/stone, then perform power cleans (155#/105#).
- Durability: SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes. Journal post training session SOP.
24
Apr
2014
2014
- Baseline: Pre-SOP and box breathing, then ROM Drills. 12 rounds – Every 60 seconds perform 1x10m sprint starting on the deck.
- Strength: Deadlift: 5-3-2-2-1-1-1 (Work up to a max for the day)
- Stamina: 5 rounds, not timed: 8x Romanian deadlift (AHAP keeping good form), 10x weighted pistols, alternating, 10ups Get The WOD