PC, PP, RRPU, BC, KBSn, SU, GHDExt + PR

Evening

Pala, from SEALFit

Baseline: ROM Drills. Frog Complex 75#-105# with push up chaser
-  ROM, BBC 75#, 95#


Strength: 5-4-3-2-1-1-1 Push Press -----> Power Clean + Push Press
-  165# x 1, 185# x 1 (PR), 195# x 1 (fail, fail), 195# x 1 (PR power clean, fail push press)

Stamina: 5 Rounds, not timed: 10 Push Press @ 60% 1RM, 10 x Renegade row (2 x 40# DB), 50m Buddy Carry

-   115# for push press, Rx'd else.

Work Capacity:
1) As many reps as possible in 10 minutes of KB Snatches @ 24kg (alternate arms as needed)

-  130

–3 minute rest
2) 5 Rounds: 200M Row, 200M sprint

-  No time for this

Durability: 3 mile run @ moderate pace. 100x Sit ups, 50x Reverse Hyper. Active Stretch or Yoga.
-  No run.  100 sit ups, 50 GHD extensions

Notes

• Body: Feel good.  Right tib slight irritation.
• Workout: Went extremely well!  Set PRs on PP and PC.  On WC1 I had a slight twinge in my right elbow that I was aware of, so I was favoring that.  I believe I can perform better on that workout.