Run, P, SC, PP, BPL, SU

Lunchtime

Excell, from SEALFit

Baseline:  ROM Drills & Grinder PT 15 minutes
-  ROM.  PT 10 mins, run 800m

Strength: 10 – 8 – 6 – 4 – 3 – 2 – 1 – 1 – 1 Strict Press
-  135#, 140#, 145# (fail)

Stamina: Chipper:  20 x Press @ 70% 1RM, 50 x Renegade Row (2 x 40# DB), 800M Farmer’s Carry (2 x 55#KB)
-  95# for press, Rx'd.

Work Capacity:   5 minutes rest between:

(1) 3 rounds for time:  20 x Squat Clean (105/65#), 20 x Push Press (105 /65#), run 400M ------> scaled to 15 SC 95#, 15 PP 95#, 400m run

(2) 100 x Burpee-pull-ups for time -----> scaled to 50

-  time: (1) 20:31;  (2) 8:27

Durability:  max sit-ups in 3 minutes.  Warrior Yoga: Extended Hip Mobility Drill & Breath awareness
-  In evening: 1.5 mile run.  Max sit ups in 3 mins: 120.  0.75 mile run

Notes

• Body: Feel pretty good after resting for this weekend.  Tibia/running felt good today.
• Workout: Shoulder strength needs to come up, definitely.  I want to start doing presses 1-2 times a week.  FC felt pretty good today as well, I was able to break it down mostly into sets of 150m at a time.  WC1 was done at a moderate pace.  WC2 was faster.
  
• Running: 4 miles total today, counting the farmer's carry which was done at a run pace.  Runs felt good.  I believe that I need to run more from the hips and relax my lower leg in order to achieve balance and avoid injury.  It's difficult to focus on that, but I'm getting better.