May 6, 2020

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RRL Warmup Wim Hof Method x 4 + Pushups 10 squats, 10 pushups, 10 Situps, 10 burpees, 10 pullups, 10 overhead squats, 20 GHD, 20 Back Extensions 3 minutes of Jump Rope. Crossover Symmetry. Address any issues with foam roll, mobility tools. Warm up movements for today.

Looking for something different, I went back to 2011 and checked out some of the workouts we were doing then. I settled on a SealFit workout and we just redid the workout that we did on April 5, 2011.

Whenever I do this, I never really know what to expect. Will I be able to do what I did 9 years ago? Will I be slower? OR will I be faster?

Lately, I have been setting PRs almost every day. I think that there is a combination of the hard training with Comptrain Masters that we did last summer and into the Fall. I put on muscle and also some fat. I definitely got stronger but didn’t notice any big performance increases until we did this weight loss contest. Eventhough I finished 3rd, I lost 12 pounds and made some big jumps in performance.

Weighing in at 180 today, I am down from 191 and feeling pretty good. Id like to be at 170 and feel like I would really see some big improvements but Ill take what is happening now.

In 2011 I completed this same workout in 14:27. Today, 13:49. That feels pretty good!

Here it is:

  1. The Frog Complex 75-105

    This is not a timed workout.

    The Frog Complex is almost the same as the Bear complex. Squat Clean Thruster to back squat to Thruster = 1 rep. Do 6 reps at each weight 75,85,95,105

  2. Sealfit Barbers work capacity : 13 mins 49 secs | Rx'd 38 secs

    For Time:

    21 Power Cleans 105 lbs

    21 Pull-ups

    15 Power Cleans 105 lbs

    15 Pull-ups 9 Power Cleans 105 lbs

    9 Pull-ups

    Run 800

    9 Push Jerks

    9 Knees-to-elbows

    15 Push Jerks

    15 Knees-to-elbows

    21 Push Jerks

    21 Knees-to-elbows

    Post total time.