Friday, January 4, 2013

04Jan13: Friday Trying something different

Next week I'll go back to my mostly OUTLAW bada$$ training, but SanFran convinced me to try her SealShit stuff.  So I am going to get my Deads in and then join her and Arturo (The raging bull) for some Seal work.....

DeadLifts  (10Min)
2 Reps every 30s for 5:00  22 Reps
50% 1RM bar weight + 25% band weight.
Or 75% 1RM weight.  (I'll see what I feel like doing)

Seal stuff-
Strength  (15Min)
Push Press
10x 5 at 72% 1RM

Stamina  (10min)
1)  5x5 Push Press  95-105#
2)  5x20 Bent over row 105#
3)  25M broad jump

Work Capacity
7RFT
7 x Curtis P's (95#) (Lunge L, Lunge R, PPress = 1 rep)
7 x C2B
7x 24" Box Jump (step down- save the achillis)
7x Toes to Bar

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2 comments:

  1. TimJanuary 4, 2013 at 9:28 AM

    wow, this one looks...horrible. How long should the work Capacity take? The "curtis P's" took the guy in the video 15 seconds each...I'm pretty sure I won't be doing them that smoothly after Rep 1.

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  2. TimJanuary 6, 2013 at 9:07 AM

    This was fun.

    Did the DL at 250. Probably should have gone heavier.
    Subbed dips for C2B. Did 5 rounds and required and had to scale back the Curtis P's. Did in weighted lunges and clean and presses for the last 2 rounds. Took me 35 minutes. Hips really feel it.

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