"Bradshaw," HSPU, DL, PL, JR, PP, RR, FC + Run

Lunchtime

Bradshaw, from SEALFit

Baseline: ROM drills, then 40 x sand bag get ups

-  ROM, 20 SBGU

Work Capacity: 10 rounds for time of:

• 3 x Handstand push-ups
• 6 x Deadlift (225# / 165#)
• 12 x Pull-ups
• 24 x Double-under-----> scaled to single-unders

-  time: 21:53

Strength: 10 – 8 – 6 – 4 – 3 – 3 – 3 Push Press
-  160# (fail), 150# x 3

Stamina: Chipper: 20 x PP @ 80% 3RM, 50 x Renegade Row (40# DB set), Farmer’s carry 800M (55# KB or DB)
-  Used 120# for PP.  20# DB for RR.  35# for FC

Durability: Sprints 10 x 100M (:15 interval). 100 x leg levers, 100 x arm haulers. Active Stretch or yoga

-  Ran in evening, 1 mile + 1.25 miles at a moderate pace

Notes

• Body: Glutes extremely sore.  Surprised when I saw DLs rx'd again.
• Workout: WC went well, kept a good fast pace.  PP was ok, needs to be better.  I scaled the chipper in the interest of time.
• Run: Felt fairly good.