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
Weekly Monster Mash – 12/21/24
1 day ago
2 comments:
that is a solid workout plan. SealFit just may be what you are craving. :)
Agreed!
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