Baseline: Pre-SOP and box breathing, then ROM drills. 3 rounds (45#-65#) – 3x deadlift, 3x hang power clean, 3x front squat, 6x push ups.
Strength: Work up to a 1 RM clean. Then, 10 rounds, every 60 seconds, perform the following @ 65% 1 RM clean…
- 1x power clean
- 1x clean
Work Capacity: Complete the following for time…
- 150x sledge strikes
- 100x push ups
- *Any time you break either of the exercises, do a tire flip and add 10 more reps to the total.
Durability: 3 rounds – 20x GHD sit ups, 10x good mornings (45#). Warrior yoga or Active Stretch. Hydrate and fuel within 30 minutes. Journal post training session SOP.
Notes: Review Coach Lance’s SEALFIT TV episodes on the tire flip. Rob Orlando also had a good one in CF Journal two weeks ago. Form is pre-eminent, protect your lower back! Today your mental exercise is to practice box breathing 3 times – once before the workout, again in the middle of the day, and then just before entering your house after work. Enjoy!