SealFit 9.18.09

SealFit 9.18.09 (scaled):

Warm Up: Run 1/2 mile, then BB complex (Barbell Complex = 6 reps each of: Deadlift, Upright Row, Hang Squat Clean, Front Squat, Push-Press, Back Squat...do not set bar down) 75,85,95,105#
**Subbing 45,55,65#

Stopped at 55#, and didn't do upright rows (which I assume are like curls??) after the 45# set.


Strength: Find 1RM Bench Press

1RM: 65# (could have gone heavier, but no spotter)


Stamina: 5 rounds: 3 x BP @ 80% 1RM, 5 clapping push-ups, rope climb
**Subbing regular push-ups & 10 towel pulls for rope climb

Time: 5:16

Work Capacity: 10 rounds for time: C & J (55#), Burpee

Time: 3:49


Durability: Yoga or Active Stretch

2 comments:

Jay Ashman said...
September 22, 2009 at 4:08 PM

that is a solid workout plan. SealFit just may be what you are craving. :)

Fitness Fabulous said...
September 23, 2009 at 10:52 AM

Agreed!