HSPU, SC, BP, PU + Run, Core

Afternoon

Beaver, from SEALFit

Baseline:  ROM Drills.  21 – 15 – 9 double unders, wall balls
-  Rx'dWork Capacity:  for time do 30 – 20 – 10 of:

• Hand Stand Push-ups
• Squat Clean (95#)

-  time: 14:45

Strength:  10 – 8 – 6 – 4 – 3 – 2 – 1 – 1 – 1 Bench Press
-  225# x 1, 245# x 1 (fail), 235# x 1

Stamina:  5 rounds, not timed:  3 x Bench Press @ 85% 1RM, 10 x Plyo Push-ups, 6 x sprint starts
-  200# for BP

Durability:  3 mile run at moderate pace.  100 x arm haulers, 100 x leg levers.  Active Stretch or yoga
-  2 mile run in evening (8:45 & 8:26).  4-ct arm haulers and leg levers as well.

Notes

• Body: Shoulders felt strong today.
• Workout: Went very well.  HSPU I nailed 18, 12 the first set, 10, 10 the second, and 10 the third.  Squat cleans were the more difficult of the 2.  Bench press wasn't as strong as I would have liked but not bad.  Run felt good.  I was told I looked more relaxed while running, which is good.