DL, JS, OHC, PL, PU, TTB, GU, FC

Lunchtime

Fortitudine, from SEALFit

Baseline: ROM Drills. Frog complex with burpee chaser (75#-105#)

-  ROM, BBC 85#, 105#

Strength: 10-5-3-3-3-3-3 Deadlift

-  275# x 3, 315# x 3, 335# x 3, 350# x 3 (fail)

Stamina: Chipper, not timed: 20 x deadlift @ 90% 3RM, 75x Barbell Jump Squats, 800m OH Plate Carry (@45#)

-  295# for chipper, the rest Rx'd.

Work Capacity: 10 Rounds for time: 8 x Pull Ups, 8 x Push Ups, 8 x Toes to Bar, 8 x Sandbag Get Ups, 25m Plate Farmer Carry (@ 2 x 45#)

-  Changed to AMRAP 16 mins, 5 rds.  Subbed medicine ball get-ups for sandbag get ups

Durability: 4 x 800m Sprint @ 3:30 Interval, Active stretch or Yoga

N/A

Notes

• Body: Sore hands, forearms, biceps, traps.
• Workout: DLs went well, but not as high as I'd like.  Form was good though, and I used a belt.  Felt strong on the chipper, OH plate carry was difficult, made it 200, 150, 150, 150, 150 meters at a time, felt my triceps fatiguing.  Changed WC in the interest of time.