4:30 am
Daily Reading:
Isaiah 50-51
Devotion:
Streams in the Desert
Workout:
Sealfit: Aware
Warm Up:
- ROM Drills
- 1 mile run: (5:27)
Work Capacity:
- AMRAP 20 min: (26 rounds)
- 7 Bent over rows (using 2 35lb db's)
- 10 Pushups
- 15 Squats
Stamina:
- 75 Kneeling strict military press (using 2 35lb db's)
- Partitioned: (20,10,10,10,10,15)
- 100 Pushups: (40,30,20,10)
Durability:
- 1 mile run: (5:46)
- 100 4 count flutter kicks: (unbroken)
- 100 Leg levers: (30,20,50)
- Active stretch
SOF Workout: (completed 4 hours after WOD)
- 26 min run (over 3 miles)
Notes:
- Very pleased with the runs today. Having a couple light days before really helped because my legs were not sore, but I was moving at a good clip for these. The route I take might be 100 yards short however. When I plug it into mapmyrun.com it comes out as exactly 1 mile sometimes and .9 others. Either way I was very pleased with the pace.
- Did not have access to a pullup bar so subbed 7 bent over rows instead. Have been working on my depth on my squats after noticing a couple of weeks ago that I was not going below parallel. Used a foot rest and touched my butt to it each time to ensure proper depth. The squats really slowed my time down. Sealfit guys who are getting 30+ rounds of this are studs, that is impressive.
- Kneeling military press is a favorite of mine, especially since my grinder has a low ceiling so push presses are not an option. The kneeling military press really isolates the shoulders and makes you use the stabilizing core muscles to keep your balance and proper form. 75 of them took a while. Pushups immediately afterward were tough as well as my arms were exhausted. Mentally challenging stamina portion for me today.
- Body: Weighed in at 190lbs after a refeed Sunday. 189 post workout today. Did not eat unhealthy during the refeed, just high carb.
- Nutrition: Very clean.
- AM: Oatmeal, corned beef
- Lunch: Chicken, vegetables, cheddar cheese
- Dinner: Chicken, avacado
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