January 16

Jay’s SEALFIT Training Log – Phase 2

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Saturday 13-1-2018

Testing Day Baseline standards

2 minutes work 2minutes rest

Push-ups 50

Squats 60

Full sit-ups 54

Pull-ups one set 15 reps

1 mile run in Boots 6:51

Not bad considering I was heavily fatigued from doing Murph on Friday (100 push up 200 press-ups 300 squats in 30 minutes)

 

Sunday 14-1-2018

AM: 12.5km around powers court waterfall

Monday 15-1-2018

PM: Murph Prep ( light day)

30 Sit-ups

5 pull-ups – 10 press-ups – 15 squats x 5 rounds

30 Sit-ups

5 minutes on the Ski erg

3 Rounds of the above

Soft tissue work on hips

Tuesday 16-1-2018

AM: Run into work

Strength:

A1: Squat cleans 3×3 @ 75 2×2 @ 85

A2: Rack Carries 3xDouble32 2xDouble36

B1: Front squats 3×2 @100

B2: Bench 3×5 @ 100

B3: C/S Rows 3×10 @ 80

PM:

Stamina 5 rounds

TGU 4/4 sand bag

RDL 8

Step ups 30

Loaded Planks @ 25 60 sec

 

Work capacity 12 minutes 

20 cal row

6 P/Snatch

6 Broad Jumps

Wednesday 17-1-2018

Am:

7 x 400m Intervals 100bpm recovery

Thursday 18-1-2018

Am:

Strength:

A1: Clean & Jerk 3×3 @ 70kg 2×2 @ 80kg

A2: Loaded side planks 4×30 sec

B1: Bench 3×5 @ 100

B2: C/S DB Rows 3×10 @ 30kg

B3: Deadlift 3×3 @ 140kg

 

Friday 19-1-2018

Am: easy run to work

Pm:

Stamina  3 Rds

Farmers 140kg x 40-50m

TGU 4/4 @ 16kg

Flutter kicks 30

Work Capacity

ONE: 5 Rds

30 DU

10 Pull-ups

12 Thrusters @ 2x20kg DB

 

TWO: 3 Rds

Ski 300m

DB Snatch 12/12 @ 20kg

Burpee broad jumps 20m

 

Easy run home

Saturday 20-1-2018

Am:

Kb Cleans and push press

3×3 & 2×2 24-28-32-32-36 x 2 bells

 

B1: Behind the neck press  3 x 5 @ 50 kg

B2: Good mornings 3 x 6 @ 50 kg

B3: DB Rows 3 x 6 @40

Pm: 4 Rounds

Run 400m

Snatch 20 @ 24kg

Swing 20

Push press

Sunday 21-1-2018

Powers court Run 12km

Monday 21-1-2018

Am:

150 push-ups

140 Butterfly sit-ups

 

2 Rounds

Air bike x 5 Minutes

OHS x 5

S-L-RDL x 5

S-L-Squats x 5

Tuesday 23-1-2018

Am:

Run work

Squat cleans 3×3 @ 80 2×2 @ 90

Pm: 4 rounds 

TGU 1/1 @ 24kg

Bottoms up carry

Pm:

100 dips

1-mile air bike

100 crunches

1-mile air bike

100 lunges

1-mile air bike

100 ring rows

1-mile air bike

Run Home

Wednesday 24-1-2018

Am:

A1: Front squats 3×3 @ 120

A2: Bench 3×5 @ 110

A3: DB C/S Rows 3×10 @ 30

Thursday 25-1-2018