Early morning
0600 installation run in formation with Commanding General of Picatinny
5.5 miles, ~51 mins
Evening
Gator from SEALFit
Baseline: ROM Drills. Sand Bag Drills 15 minutes
- Rx'd
Strength: work to 1RM weighted pull-ups
75#
Stamina: 5 rounds, not timed: 3 x WPU @ 90% 1RM, 20 x 1-arm snatch (40#, 20 each side), Buddy Carry (sub Sand Bag carry) 50M
- 65# for pull ups. Subbed shoulder carry 78# KB for buddy carries.
Work Capacity: 8 Rounds for time:
- 5 x Front Squat (185# / 125#) (scaled to 160#)
- 26 x Ring push-ups
Durability: 10 x 100M row sprints (sub run). 100 x 4-count flutter kicks, 100 x good mornings. Active Stretch or Yoga
- No time. Will do core work tomorrow on my rest day.
Notes
- Body: Sore traps, lateral delts
- Run: This was scheduled to be a run-swim-run, but we can no longer get lifeguards this early in the morning. Instead we were told we were running 3.5 miles. When we finished the CG told us we ran 5.5. I wasn't expecting or prepared to run that distance, but my body felt more or less alright, no issues with right tibia during or afterwards. Some irritation in lateral left knee, nothing major.
- Workout: This one took a while, partly because I spent a lot of time rigging up a sort of weight belt with my climbing harness and some 550-cord. It worked well! "Gator" went smoothly.
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