Monday 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://youtube/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.
Posted on: Mon, 19 May 2014 09:00:00 +0000
Trending Topics
Recently Viewed Topics
© 2015