Tuesday, March 26th, 2019. Sealfit Day 3

9:00am

Work Capacity:
1.5 mile run

10 rounds:
5 x neutral grip pullups
10 x pushups
15 x squats

1.5 mile run

 - 46 minutes

15 min break

Strength: 
3 x 10 dbl kb front squats @ 2 x 45's
 - 5 x ring pullups between each set

Stamina:
Chipper:

50 x goblet squats @ 60#
 - 3-2-1 ring pullups every time you set the kb down (4 rounds)

100 x step-ups wearing 40# vest (high step bench in front yard)

Farmer carry @ 40# vest + 2 x 45's (2 x laps around the house, up and down stairs and hills)

Durability / Cool down:
11 min run (the very hilly circle)

20 min yoga and box breathing

Comments:
2 hours 20 minutes total.

Took my time and enjoyed being outdoors.

Made a training area in the garage. Hung rings from beams, have an open area for kettlebells and area to store weight vest, bands and other equipment. When I can get my barbell and weights back from school I will get a space organized for those as well.

Saturday, March 23rd, Sunday, March 24th, Monday, March 25th - Active Recovery

Spring cleaning and outdoor work. Played with boys outside quite a bit.

Comments:
Very sore from Thursday and Friday's training. Walking and hauling being outside really helped.

Friday, March 22nd, 2019, Sealfit Day 2

6:00am:

Strength:
Work up to a 10rm bench press (185 x 7)

then:
1 x 10 bench press @ 155
1 x 10 bench press @ 135
1 x 10 bench press @ 95

Stamina:
Chipper:
50 x bench press @ 75#
75 x pushup
400m walking lunge

Durability:
Yoga x 15 minutes

In the PM:
Got some spring cleaning work done outside (active recovery)

Thursday, March 21, 2019 - Sealfit

6:00am:

Warm Up:
Joint mobility
1 x 5 deadlifts @ 135
1 x 5 deadlifts @ 185

Strength:
Work up to a 10rm dealift (245#)

1 x 10 deadlift @ 225
2 x 10 deadlift @ 185

Stamina:
5 rounds @ a solid pace
15 x deadlift @ 135
20 x bench hurdle over
40m bear crawl

Work Capacity:
15 x thruster @ 2 x 60# kbs
200m run
20 x thruster @ 2 x 45# kbs
400m run
30 x thruster @ 2 x 30# kbs
800m run

(17:56)

Durability:
Band stretch, yoga, box breathing x 15 minutes

Comments:
Time: 90 minutes
Weight: 209#
Sleep: 5.5 hours
Tough one. Stayed light on deadlifts to ease back into things. Work capacity was tough...
Felt good to get after it again.