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Monday, November 11

Baseline: Pre-SOP and box breathing, then ROM Drills. 3 rounds – Run 200m, 10x goblet squat (35#/26#), 10x lunges, 10x ring dips, 60 second lat foam roll.

Strength: Front squat @ parallel box squat – Work up to a 3 RM (For this movement, you are performing a front squat to a box that puts your thighs at parallel when you reach it).

Stamina: 3 rounds, not timed: 10x sumo deadlift high pull (135#-225#/95#-135#), 10x 1-leg barbell/suitcase deadlift, each leg(135#-225#/95#-135#…for this exercise, place a barbell with the prescribed weight to your side and perform a 1-leg deadlift with the leg that has the weight to the side of it), max duration plank hold.

Work Capacity: Complete 21-18-15-12-9-6-3 reps of:

  • Walking lunge steps
  • Thruster (95#/65#)
  • Pull ups
  • Knees to elbow

Durability: 2 mile recovery run. SEALFIT Yoga Mobility drills. Hydrate and fuel within 30 minutes.  Journal post training session SOP.

2 Responses to Monday, November 11

  • Brhino says:

    Is that a typo? Sumo deadlifts or SDHP? And if it’s high pulls can that weigh be right?

    • 10Troy says:

      @brhino – I used 135 and it was heavy but doable for the SDHP – used same weight for the DL – got better at them each round – very tough stamina session!

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