Run, BS, WBSU, SBC + Brp, DL, TTB, Run

Lunchtime

Flinch Response, from SEALFit

Baseline:  ROM Drills.  Run 1 mile, then max push-ups in 2 minutes, max sit-ups 2 minutes, max dead hang pull-ups
-  ROM.  1 mile run.  81 push ups, 81 sit ups, 16 pull ups

Strength:  10 – 8 – 6 – 4 – 3 – 3- 3 Back Squat
225# x 3, 255# x 3, 275# (2, fail)

Stamina:  Chipper:  15 x Back Squat @ 90% 3RM, 200 x weighted Box steps (20″ box w/20# Vest), 800M buddy carry w/ vest
-  225# for BS.  Weighted step ups done holding a 20# medicine ball.  Sandbag carry instead of buddy carry, buddy carry 230# friend for final 100m

Ran 1 mile cool down

Evening
1 mile warm-up
 
Work Capacity:  For time: AMRAP 20 minutes

• 5 x Burpees
• 10 x Dead Lift (225#/155#)
• 15 x Toes to Bar

-  6 rds

Durability:  Sprints 4 x 200M (:30 second intervals), 100 x arm haulers, plank hold 5 minutes.  Active stretch or yoga.
-  50 arm haulers.  2 x 2:30 plank.  2 mile run

Notes

• Body: Feel pretty good, legs are a little sore/tight.  Some tibia irritation during/after the running today.
• Workout: Haven't squatted since Oct 14!  I did 245# for 3 that day, after a squat-centric metcon.  Felt strong today, but also felt "out of the groove," as if I was missing the sweet spot on my reps.  Metcon was pretty good, focused on good form on the deads.  Ab work was difficult today.