WPL, HSPU, PL, "FGB," Run

Early morning

Adrenaline, from SEALFit

Baseline:  ROM Drills.  Frog complex 75 – 105# w/ push-up chaser
-  75#, 95#, no push up chaser

Strength:  Work to 1RM Weighted Pull-up
-  75#

Stamina: 5 rounds, not timed:  3 x WPL @ 90% 3RM, 5 x Hand Stand Push-ups, 10 x Dead Hang Pull-up
-  55# WPL rds 1 & 2, 45# WPL rds 3-5.

Work Capacity:  FGB+:  5 rounds, max effort for 1 minute, 1 minute rest after each round:

• Wall Ball (20 / 14#)
• Sumo Dead Lift High Pull (75 / 55#)
• Box Jump (**24"**)
• Push-Press (75 / 55#)
• Row (calories)

	WB	SDHP	BJ	PP	R
	27	22	15	20	16	100
	24	17	16	18	15	90
	22	15	17	19	14	87
	20	19	15	17	13	84
	21	15	18	17	15	86
TOT	114	88	81	91	73	447 (PR)

Durability:  3 mile run @ moderate pace.  Active Stretch or yoga.
-  Ran at lunchtime.  1 mile warm-up, 8 x 200m moderate pace (0:40-0:45), 1 mile on treadmill moderate pace (8:00).  Stretched afterwards.

Notes

• Body: Feel pretty good today, great for an 0630 workout.  Somewhat sore in lower back.
• Workout: WPL's went fairly well, felt good.  They fell off substantially during the Stamina portion.  FGB was great, a real kick start to the morning.  This is a PR, and box jumps were at 24" as opposed to the usual 20", I forgot about that.
• Run: Felt MUCH better than yesterday.  Run went relatively smoothly.  Focused on balance and technique.