New training block:
12-9
2 24kg KB mil press 1-2-3X3 ladders, X3 ft squat at top rung.
Rope grip pullups 3X8
cable tri ext (re strengthen right elbow) 3X8 #35
DB hammer curls #40 3X8
12-10
Run 2 miles
Swim 500M
Run 2 miles
Had to restart my training after getting injured.
12-11
2 24kg KB press 1-2-3 X3 ladders X5 lunges at top rungs.
2 24kg KB deads 2X20
pullups 3X8
bb curls 115X5X5
12-15
100X Curtis P #75
3X6 pullups
3X5 rope grip pullups
3X5 loaded grip rack
Bench up 30lbs
dead up 55lbs
mil press up 30lbs
squat up 45lbs
happy so far.
Are you Navy EOD? I’ve been looking for a way to train to develop elite strength and elite conditioning/endurance (im in military). SEALfit seems to have a good program but I think its too much volume to use long term. I was thinking of using a 531 style program for strength and slowly adding crossfit style workouts and slowly add more volule as my body adapts. I’m not a big fan of the randomization of xfit but I think you can take some principles from xfit and create a good progressive program.
Yes to the first question.
I have been using 5/3/1 backed up with some circuit training, and some of the stuff from military athlete. The other program you mentioned was ok but I liked the way MA is programmed better.
:10 run for warmup with mobility.
Incline bench 135x5 155x5 185x5 225x5
Circuit- CF Cindy :20 5 pullup/10 pushup/15 squat 12 rnds.
accessory-cable flyes 100x8 120x8 140x6, bb curl 95x3x5
cool down :10 run.
:10 run then mobility drills for warmup
Circuit- 4 rounds
WT pullups 25lbs X3
100 yd sled drag (100)
HSPUX5
:10 run for cool down
-3 Mile run later in the day.