SQC, OHL, OHS, Brp, SDHP, Run

Lunchtime

Randori from SEALFit

Baseline: ROM Drills. AMRAP 12 minutes: 10 x Hand Release Push-ups, 20 x Air Squats, 30 x Double Unders
-  AMRAP 8 minutes instead.  2-ct mountain climbers instead of double unders

Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Squat Clean
135# x 3, 155# x 3, 165 x 3 (power clean only)

Stamina: 5 rounds, not timed: 3 x Squat Clean @ 90% 3RM, 20 steps overhead walking lunge (45#), Hip Mobility Drill
-  140# for the squat cleans

Work Capacity: 5 Rounds for time (scaled weight and run):

• 15 x Overhead Squat (85#)
• 5 x Burpees
• 15 x Sumo Dead Lift High Pull (85#)
• Run 200M

-  time: 23:21

Durability: sprints 2 x 800M (1:00 interval), 4 x 400M (:45 interval), 5 x 200M (:30 interval), 8 x 100M (:15 interval). Max sit-ups in 2 minutes. Active Stretch or Yoga

-  Sit ups in the evening. 79 in 2 minutes.

Notes

• Body: Sore traps today.
• Workout: It was good to work on squat cleans today. I wasn't comfortable dropping under the 165# load, something that has to further develop. OHS unbroken except for the 1st round. 85# was an appropriate load because I had to remain very focused at the higher reps in order to maintain form and keep stability. Running felt good.