Well it looks like you and I are in, now we just need to get the Navy guy in haha.
of coarse im interested, how do we do this!!!?
Do you want to do today's workout tomorrow or start with tomorrow's workout tomorrow? They suggest splitting the two workouts up for the first week or so but if you want to do it at the same time you're more than welcome to.
Todays sounds good. Im goin to work in a bit but ill hit it up as soon as i get off, after my pre-workout meal of coarse
Did you get the lift in?
i did the pullups, bench press, crunches, but couldn't do the sand bag exercises because i didnt have a sandbag, working on getting one. i didnt know if im suppose to do all the work capacity, strength and durability.
also did todays workout
Sorry man I've been wiped out this past week, so much I had to do. I'm in starting tomorrow. The workout is as follows:
Warm Up: Range of Motion drills. 1 mile run, then 21-15-9 Thruster (45#), sit-ups
Work Capacity: AMRAP 30 minutes:
5 x Burpee, 10 x Pistol (5 ea side), 15 x Knees to Elbow
Strength: Work to 1RM Squat Clean (SC)
Stamina: 5 rounds, not timed: 3 x SC @ 80% 1RM, 10 x 4-count jumping lunge, Buddy Carry 50M
Durability: 50 x GHD sit-ups. 50 x GHD hip extension. Eccentric Stretch or Foam Roll
I'm going to get at it at 9am tomorrow morning and I'll post shortly afterwards. Smash it.
Work capacity - 8 2/3 rounds or 9 2/3 rounds, lost count
1RM Squat Clean/Full clean - worked to 220
Stamina - 5 rounds at 175x3 cleans, 10 jumping lunge, 50m sandbag carry
Stretched and called it a day.
Hardest part for me was the knees to elbows. I paced myself way too much and should have gotten in at least 1 more round.
how long do you wait before you start the 2nd section
5-10 minutes between my first warmup set of cleans and the 30 minutes of conditioning beforehand. After my 1rm, I had another 5 min rest. The stamina stuff is to be done at an easy pace.
Warm Up: ROM Drills. Sprints 10 x 100M (:20 interval)
Work Capacity: For time:
50 x Wall Ball, 50 x Pull-up, 50 x Thruster (95#), Run 800M
50 x Power Clean (95#), 50 x Doulbe Unders, 50 x Push Press (95#), Run 400M
50 x Push-ups, 50 x Box Jumps, 50 x Burpees, Run 800M
Durability: Plank holds 3 x 2 minutes each. Stretch.
Should be interesting. Skip wall balls if you don't have a ball/medicine ball to throw. Sub 150 jumps with a jump rope for the double unders if you can't do them.
That kind of stuff wears me out just to read it, much less do it.
This space for rent
Come visit my log http://anabolicminds.com/forum/suppl...-up-level.html
Finished in 53:58. Should have pushed out the last 800 a little quicker but went too quick on my first one and had to recover more than I wanted to.
Where ya at buddy?
i skipped 2 days cause i had to take care of some things. btw how many days do you do the sealfit in a week
Sealfit is programmed as 3 hard days, a recovery day, another hard day, then an active rest.
I did yesterday's workout in 24:37. Today is a recovery day with a long hike/walk with a 40lb pack.