Run, PC&J, PL, SJ, DL, BBJ, SBC, Core

Lunchtime

Vector, from SEALFit

Baseline:  ROM Drills.  Bar Bell Complex 75 – 105# w/ push-up chaser.  Run 800M
-  ROM, BBC 75#, 95#, 800m run

Work Capacity: on the minute for 20 minutes: -----> Subbed into a "ladder" style workout

• 3 x Tire Flips (jump through) or 3 x Power Clean & Jerk (135# / 95#)
• 4 x Dead Hang Pullup
• 5 x Squat Jumps

-  6 rds @ 135#, rest 5 mins.  4 rds @ 135#, rest 5 mins.  7 rds @ 115#, rest 3 mins.  3 rds @ 115#

-  800m run after WC

Evening
Strength:  10 – 8 – 6 – 4 – 3 – 3 – 3 Dead Lift
-  315# x 3, 335# x 3, 345# x 3 (PR)

Stamina:  Chipper:  15 x DL @ 90% 3RM, 50 x Burpee Box Jumps, 800M Buddy Carry
-  275# for DL.  Sandbag carry for buddy carry

Durability:  Sprint 1 min max effort, 30 second rest, 8 rounds.  Max sit-ups in 2 minutes, followed immediately by 3 minute plank hold.  Stretch or Hip Mobility drill
-  86 sit ups.  Plank.  Ran 1 mile before DL, 1 mile after chipper, and 1 mile after core work.

Notes

• Body: Feeling good and ready to workout.  A little tired.
• Workout: This WC was designed to be pretty difficult.  That is a lot of movement to do in a minute.  135# proved to be a bit heavy, and I ended up changing the workout to be more of a "ladder," and scaling the weight by the end.  DLs went well, 345# x 3 is good for me.
• Run: Went decent enough.  Breaking the running up into smaller segments has been helpful.  I didn't feel 100% balanced thru the runs until the final 400m.  Counting the 800m sandbag carry, did 4.5 miles today.