MMPU, CP, Run, FS

Late afternoon

Palomar, from SEALFit

Baseline: ROM Drills. Run 800M, then 21 – 15 – 9 wall balls, push-ups

-  Rx'd.

Work Capacity: for time (scaled):

• 5 x Man-Makers (35#), 15 x Curtis P (95#), Run 200M
• 10 x Man Maker, 10 x Curtis P, Run 400M
• 15 x Man Maker, 5 x Curtis P, Run 600M

-  time:  34:14

Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Front Squat
-  185# x 3, 205# (2, fail), 205# (1, fail)

Stamina: Chipper: 15 x FS @ 90% of 3RM, 75 x jumping back squats (65/45#), 6 x sprint starts
-  Rx'd.  FS @ 170#.

Durability: 3 mile run @ moderate pace. 100 x sit-ups, plank hold 2 x 3 minutes. Active Stretch or Yoga
-  No run.  100 sit ups in 2:16.  Planks rx'd.

Notes

• Body: Shoulder, traps and hams sore.
• Workout: Very involved movements with the man-makers and Curtis P's.  Scaled the weights down slightly and the runs down a bit.  FS went pretty well.  Should have gotten the 205# x 3, I lost mental focus for an instant and got too relaxed causing me to fail the 3rd rep.  Also difficult to get a full breath in with the weight on my chest/shoulders.