SealFit 9.21.09

SealFit 9.21.09

Warm Up: 3 Rounds AQAP: 50 air squats, 400 M run
**Scaling back to 25 air squats


Time: 9:50

Strength: Find 1RM Clean & Jerk

Load: 65#


Stamina: 5 rounds: 3 x C&J @ 80% 1RM, 15 KB SDHP (55#), Sampson Stretch
**Subbing 20#DB for SDHP


Time: 8:05:59


Work Capacity: Max effort in 5 x 1 minute rounds with 1 minute rest between rounds (use 20# vest if you have it):
- Dead Lift (135#), Reps:
- KTE, Reps:
- Box Jump, Reps:
- Pull-up, Reps:
- Mountain Climbers, Reps:
**Subbing 65# for deadlifts, KTC's for KTE's and 1-band assist for pull-ups. I'm doing this as max reps for each exercise as 1 round (not FGB style).
(Note to self: Mountain Climbers are like running horizontally in push-up formation)


Durability: 1 mile warm down run, 100 leg levers, 100 situps, 100 flutter kicks
**Scaling back to 1/2 mile, 10 l-sits (on paralletes), 50 situps, 50 flutter kicks


Stopped after the Stamina portion... just wiped out today.

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