FS, BPL, FC, SDHP, KBSw, Core + PR

Evening

@ L.A. Fitness, San Diego

Baseline: ROM Drills. Curtis P complex 75#-105# (6 reps at each weight)
-  ROM. 

Strength: 5-3-3-3-3-3 Front Squat
-  185# x 3, 205# x 3, 215# x 3 (PR)

Stamina: Chipper, not timed: 10 x Front Squat @ 90% 3RM, 75 x Burpee Pull ups, 800m Buddy Carry
-  175# for FS.  800m farmer carry w/55# subbed for the buddy carry

Work Capacity: 6 Rounds for time (no rest between rounds):

• 1 minute max distance row -----> Subbed SDHP 55#
• 1 minute max KB Swings (55# / 35#)

-  Rx'd

Durability: 3 mile run @ moderate pace. 50 x Reverse Hypers (or GHD Back extensions). 4 Rounds: 60sec Plank, 30 sec rest
-  Core Rx'd.  No run.

Notes

• Body: Felt good today.  My schedule worked out well enough that we got done early enough, and my flight out of SD was late enough that there was enough time to work out at a gym.
• Workout: Went well.  PR'd the FS, though form was definitely affected by the load.  Farmer carry's were rough, I did 100m at a time and my forearms were screaming.  WC I definitely just went through the motions, need to bring up the intensity.
• Run: Counting today's 800m FC today in my weekly mileage.