Tue: 3/22/16, recharge, SEALfit Day 1

Early AM:

Cold shower 

Joint mobility

Founder 

In the PM: 

Warm up:

100 x jump rope

10 x oh squat @ pvc

10 x good morning @ pvc

10 x dislocates @ pvc

- 2 rounds 

then: strength: 

Back squat

Work up to heavy 5's

5 x 210#

5 x 225#

5 x 245#

- 50 x jump rope in between each set

then: stamina

20 x back squat @ 215#

55 x box jumps @ high box (step down)

4 x trips to grip failure farmer carry @ 2 x 60# 

- done as a chipper 

Then: cool down

Upper body band work 

Lower body band stretch 

Later in the PM: 

4 x .23 mile run 

- all <1:20 (6mpm pace)1 min rest between 

5 min run @ easy pace 

Then:

AMRAP 10 min 

1 x sprint down/up front yard hill (approx 20 yards down, 20 yards up)

5 x tree pullups 

10 x 2h swings @ 20kg 

- 8 rounds, form went bad on pullups at round 4.

Then: cool down 

Relaxed stretch 

Cold shower 

Comments:

Weight: 205#

Work capacity was better than expected. Squats felt better the farther I got into the chipper. Pullups were a weak point at night and I kipped quite a few. Grip was pretty fried from farmers carries. Runs were not awesome but far better than expected. Pretty happy with base built up from kettlebell and deadlifts.