It is so important to constantly challenge ourselves physically. We are people wanting to influence each other and others we meet along the way.
This is where we can get workouts for the day, track your times, pr's, ask and reply to questions and comments.

This is also where we will share what events we are participating in and opening them up to the rest of the team to take part in.


Friday, July 6, 2012

Sealfit Lite


Worked out by my lonesome once again. Skipped the strength portion but actually did the two miler! Then my car broke down on the way home. Thanks Denny for picking me up.
Baseline: ROM Drills. 4 Rounds: Barbell complex with push up chaser (75#/105#).
Strength: Work up to 1 RM Bench Press, rest 3-5 minutes, work up to 1 RM Deadlift.
Work Capacity: on the minute do 7 burpees, then max thrusters (95/65) to finish out minute.  Repeat until you hit 75 thrusters. Went with the lite version 5 burpees 50 thrusters
Durability: 2 mile recovery run. 100 x flutter kicks, 100x leg levers. Active stretch or yoga. 
8:00 even on work capacity. Got 15 thrusters the first minute. Then 5 per minute the rest of the way.
Have a phenomenal weekend!

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1 comment:

  1. TonnJuly 8, 2012 at 6:04 PM

    OH NO! Ridin Solo stinks... and so does an auto-breakdown!!
    Way to go Syd...
    We biked + hiked.

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