SC, OHC, PP, PL, KBSw, Run + Core, Run

Lunchtime

Distinction, from SEALFit

Baseline: ROM Drills. Barbell Complex 75-105# with burpee chaser
-  ROM.  BBC 85#, 105#

Strength: Work up to 1RM Squat Clean
-  155# x 1, 175# x 1, 195 x 1 (fail, fail, fail, fail)

Stamina: Chipper, not timed. 10 x Squat Clean @ 90% of 1RM, 50 x Squat Clean with barbell, 400m Overhead Carry @45#
-  155# for SC.  Rx.

Work Capacity: Complete AMRAP in 20 min of the following…

• 10 x Push Press@ 95#/65#
• 10 x Pull Ups
• 10 x KB Swing @ 24-32kg (used 60#)
• 100m Run

-  8 rds + 10 PP

Ran 1.25 mile cool down

Evening

Durability: 8 x 400m Sprints (2:1 rest to work). 100 x 4-Count Flutter Kicks, 100 x Leg Levers. Active stretch or Yoga

-  2.5 miles easy.  FKs and LLs.  1 mile moderate, 0.5 mile cool down.

Notes

• Body: Quite sore in the hams, glutes max, glute med.  Shorter recovery time since I worked out last night.  Tibia pretty good today, though not perfect.
• Workout: A bit rusty at first but shook it off and hit it good.  Have trouble getting under the heavier SC weights, couldn't get under 195#.    PP, PL and KBSw all went well.
• Run: With my tibia feeling good after a few days off, decided to get back into running.  Felt quite good during the lunchtime runs, balanced and relaxed.  In the evening I felt good, but not as good.  No pain during the runs, but a slight sensation later on.  Iced.  Ran 6 miles today, counting the 400m overhead run and 800 meters during the WC.