Thr (PR), DBP, FC, FJ, BS, PL, Row +

Lunchtime

Beau, from SEALFIT

Baseline: ROM Drills. 4 Rounds: Frog Complex with push up chaser (75#-105#)
-  ROM, Complex 85#, 105#

Strength: 5-5-5-3-3-1 Thruster
-  135# x 3, 165# x 3, 185# x 1 (fail), 185# x 1 (PR)

Stamina: Chipper, not timed: 15x Thruster @ 85# 1RM, 100x barbell thrusters, 800m, 800M Farmer’s carry (55#).
-  Chagned this to: 15x Thruster @ 135#, 3 x 5 DB press (45#, 50#, 50#), 800m farmer carry (55#)
-  Thr done in 3 sets, FC done 200m, 300m, 300m

Work Capacity: Complete 6 Rounds for time of (Scaled to 4 rounds):  10x Frog Jump, 12x Back squat @ 95/65# (clean & Press to back rack position), 14x Pull ups, Run 400M ----> 500m row
-  time: 19:30

Evening

Durability: 20 Rounds, every 30 seconds complete 1 suicide sprint. 100x 4-Count flutter kicks, 100x Arm haulers. Active stretch or Yoga.

-  No run.  Shoulder work--L lateral raises, rear delts, upright rows.  100 4-count fk's, 100 arm haulers

Notes

• Body: Feel pretty good but a little rusty.  Right tibia slight pain, suspect it's from Doc Chris yesterday during ART.
• Workout: Went well.  Thrusters went very well.  On the 1st attempt @ 185# it got too far out in front of me and I was unable to drive it out.  On the 2nd attempt I had better alignment, got inline under the weight and drove it out at the top.  Stamina I changed to include my Tuesday shoulder work.  Farmer carries went very well, hit 300m twice.  It got to the point where my forearms stopped screaming and my grip started to give out instead.  WC--rowed instead of ran, scaled to 4 rounds because of time.

Rest Day, ART

No work out.  Travel day, much driving.  Active Release Therapy session in the late afternoon targeting right calf/soleus and achilles.

Notes

• Body: Feel pretty good. Some minor tibia irritation.  Last time I ran intervals I had some minor left foot arch pain that lasted a couple of days; this time, no issues.

Run, INT

Afternoon

@ track
3.5 mile warm-up
5 x 400m INT, 1:30-1:40 target pace, w/2:30-3:00 rest
-  times:  1:35,  1:38,  1:34,  1:32,  1:33
1.25 mile cool-down

Notes

• Body: Feel good.  Sore shoulders.
• Run: 6 miles today, brings the week up to my goal of 20 (ran 20 in 5 days).  I'll take the next 3 days off before starting back up with a goal of 22.  Intervals went well, focused on balance.  Had some slight tibia irritation during the early part of the run, but I was able to find my stride and it subsided.

DBP, Run, PL

Afternoon

2 rds: 800m warm-up run, 15 deadhang pull ups

DB shoulder press, 12-10-8-6
L lateral raises
rear delts
DB shrugs
upright rows

100 weighted sit ups, 45#
50 back extensions
15 deadhang pull ups

Notes

• Body: Feel pretty good today. Some slight tibia irritation.
• Workout: Focused shoulder work today.  Strict management of the negative portion of the DB press.
• Run: 1 more mile today, up to 14 on the week.

Run + SQC, MC, SQ

Late Afternoon
Run at the park



4.75 miles ~41:00 (~8:40 pace)

Evening

Apana, from SEALFIT

Baseline: ROM drills. 4 Rounds: Barbell complex (75#-105#) with push up chaser.

- ROM, snatch/clean warm-up

Strength: 5-3-3-2-2-2-1-1-1 ----> 5 x 3 Clean (full squat clean)

-  135#, 145#, 145#, 145#, 145#

Stamina: Chipper, not timed: 15x Clean @ 75% 1RM, 100x DB Thrusters @ 35#, 800m Buddy Carry.

-  N/A

Work Capacity: “Kelly”: 5 Rounds for time of 400m run, 30x Box Jump @ 24in, 30x Wallball @ 20# 30 x 4ct mountain climbers, 30 x squats

-  18:57

Durability: 3 mile run with 20# vest. 50x GHD sit up, 50x Reverse hypers. Active stretch or yoga.

-  N/A

Notes

• Body: Feel pretty decent.
• Workout: Had to squeeze this in today.  Working out at a globo gym I did not want to go heavy with cleans as they don't appreciate dropped weights.  So instead I worked technique.
• Run: Went well today.  I prefer running outside as I can find a stride more naturally.  6 miles total today brings the week up to 13.

Swim + Yoga, RC

Lunchtime

Swim (yds)
200 wu FR
100 turtleback flutterkicks
200 CSS
5 x 50 CSS w/60sec rest
-  times: 0:48,  0:48,  0:46,  0:46,  0:45
600 CSS w/fins
-  time: 10:10
(1350 yds total)

Late afternoon/evening
Yoga, focused on chest opening and hip opening

Rock climbed, 5.8s, 5.9s, one 5.10.

Notes

• Body: Legs, hams, glutes sore.  Felt like my quads were beat during yoga.  Shoulders are sore.  Lats are sore, noticed that during swimming.  Tibia alright today, which is good after doing 7 miles yesterday.
• Swim: Went decent, felt a little slow in the water but my times weren't bad.

Run, FS, KBSw, Brp, SU + PU, Run

Lunchtime

Prana, from SEALFIT

Baseline:  ROM drills. 30-20-10 reps of wallball, sumo deadlift high pull @ 24kg KB.
-  ROM, 2 mile run

Work Capacity: 15-14-13…1 reps of front squat @ 95#, KB swing @ 24kg, burpee,  sit up.
-  time: 37:54 (60# KB)


1 mile cool down

Evening
Durability: 1x800m sprint, 2x400m sprint(:45 interval), 4x 200m sprint (:30 interval), 6x100m sprint (:15 interval). Active stretch or Yoga.
-  1 mile run.  20 strict push ups w/negatives, 30 push ups, 20 strict push ups w/negatives, 3 x 30 push ups.  2 mile run moderate pace (16:32), 1 mile cool down

Calf work
Hip adductor work
Glute medius work

Notes

• Body: Sore shoulders, traps today.  Right tibia some irritation, probably from the jumping/landing with the weight vest last night.
• Workout: Went very well.  All FS unbroken, as well as KBSw and SU.  Burpees were the challenging part.  
• Run: 7 miles total today.   Focused on keeping my hips even and level which for me for some reason is easier said than done.  I had some slight pain afterwards and have been icing.

TGU, PP, HSPU, FC + MC, DL, WPL, SU

Lunchtime

Heart, from SEALFIT

Baseline: ROM drills. 50x SBGU, 800m run.
-  ROM, Turkish get ups x 10 @ 40#

Strength: 5-5-5-3-3-1 Push Press
-  155# x 3, 170# x 3, 185# x 1 (fail, fail)

Stamina: 4 rounds, not timed: 5x Push press @ 75% 1RM, 10x Handstand Push up, 200m Farmers carry @ 24kg.
-  135# for PP, farmer carry with 110#

DB shoulder press, 3 x 5
L lateral raises
rear delts

Evening
Work Capacity: 10 Rounds in a 25# vest: 200m run----> 20x 4-count mountain climbers, 15xDeadlift @ 135#, 10x Pull ups
-  time: 25:30

Durability: 4 mile run @ moderate pace. 100x 4-Count flutter kicks, 100x Leg Levers. Active stretch or Yoga
-  Sit ups: 50 (1:00), 50 (1:04), 25 (0:28), 25 (0:31) -- all anchored

Notes

• Body: Somewhat sore shoulders, sore legs.  Some slight pain in right tricep/elbow area during DB press.
• Workout: Push press went fairly well, but I wanted to get 185#.  I was unable to press it out however.  Farmer carries were all unbroken, and I was pleased with that performance as it required me to compartmentalize the fatigue/burn to make it to 200m each time.  WC in the evening went well, 25# weight vest, all 4CMC and DLs unbroken, pull ups were done in 2 sets each.  Sit ups pretty good, want to be hitting 60 in a minute however.

DU, SU, RPL, RD, Thr, GHDSU, Core + Swim, PU

Lunchtime

Blink, from SEALFIT

Baseline: ROM Drills. 30-20-10 Double Unders, Sit Ups
-  ROM, 3 rds 10 double unders, 25 sit ups

Work Capacity: 7 Rounds: 400m Run, 3x Muscle Up, 5x Thrusters (95#/65#), 7x GHD Sit Ups
-  time: 13:23 (subbed 9 ring pull ups + 9 ring dips for 3 muscle ups)

Durability: 3 mile run @ moderate pace. 100x Flutter Kicks, 100x Leg Levers. Active Stretch or Yoga.
-  No run.  100 flutter kicks and 100 leg levers, unbroken

Calf work

Evening
Swim (yds)

200 wu FR
200 turtleback flutterkicks
200 CSS
5 x 100 CSS w/90sec rest
-  times: 1:39,  1:42,  1:39,  1:40,  1:39
700 CSS w/fins
-  time: 11:12
100 cooldown
(1900 yds total)

4 x 32 push ups

Notes

• Body: Sore shoulders today.  No tibia issues.
• Workout: Good traditional-style WOD today.  Ring pull ups were the most challenging part and really worked my biceps.
• Swim: Went well, felt good in the water.

Run, Shoulder Work

Afternoon

Run 2 miles easy

DB shoulder press, 12-10-8-6
L lateral raises
rear delts
DB shrugs
BB upright rows
wide-grip cable rows

2 miles on treadmill, 17:00

Notes

• Body: Feel pretty good today.
• Workout: Shoulder work is coming along.
• Run: First 2 miles went pretty decently. Second 2 miles went alright.  Feeling slightly out of balance and am struggling to find that.  4 miles today brings the weekly total to 12.  That is 1/2 where I wanted to be this week, but it's been necessary to cut down the mileage to get back in the groove.  Hopefully next week I can get 20 miles with little issue.

Ski

Spent the morning and afternoon skiing at Shawnee, PA.  We finally got some snowfall out here so the mountain conditions benefited from that.

Notes

• Body: Sore traps, core.  Right tib some irritation.

C&J, OHS, KBSn, Brp, TTB + Run

Lunchtime

Natch, from SEALFIT

Baseline:  ROM Drills. 4 Rounds (75#-105#) 6x Deadlift, 6x Hang Power Clean, 6x Front Squat, 6x Jerk
-  ROM, 1 mile easy run, complex @ 95#, 105#

Strength: Work Up to 1RM Clean and Jerk
-  185# x 1, 195# x 1 (fail, fail, fail, fail, fail)

Stamina: 4 Rounds, not timed: 3x Clean and Jerk @ 60% 1RM, 6x Overhead Squat, 50m Buddy Pull with heavy band
-  95# for C&J/OHS, subbed 100m backpedal for buddy pull

Work Capacity: 5 Rounds: AMRAP in 3 minutes: 3 x KB Snatch (55/35#), 6 x Burpee, 9 x Ankle to Bar. *Rest 1 minute between each 3 minute AMRAP.
-  50# KB.  2 rds + 6 burpees, 2 rds + 6 burpees, 3 rds, 2 rds + 3 ATB, 2 rds + 3 KBSn

Late Afternoon
Durability: 2 x 1 Mile  Timed Run. 50 x Reverse Hyper. Active Stretch or Yoga
-  2 mile easy run.  Stretch

Notes

• Body: Low back sore.  Some right tibia irritation.
• Workout: Jerks were feeling strong, and I really wanted to get 195#, but failed the clean every time.  OHS felt a bit shaky during chipper.  WC was intense, had the heartrate really going.
• Run: 2 miles today felt decent.  Working on finding balance again.  I will schedule another ART session once the doctor gets back in town.  Up to 8 miles so far this week.

Swim + Yoga

Lunchtime

Swim (yds)
200 wu FR
2 x 100 CSS w/45sec rest, moderate to fast
-  times: 1:51,  1:40
1000 CSS w/fins
-  time: 16:04
(1400 yds total)

Evening
Yoga--worked on hips

Notes

• Body: Sore quads, hams, low back, shoulders, abs.
• Swim: Went well.  Had to rush as I didn't have much time, but I wanted to a 1000yd fin session.

DL (PR), MC, SC, RC, WB + Run, Core

Lunchtime

Ascend, from SEALFIT

Baseline: ROM Drills.  4 rounds Frog Plex with Push Up Chaser (75#-105#).
-  ROM, BBC 95#

Strength: Work up to 3RM Deadlift
-  285# x 3, 325# x 3, 350# x 3 (PR)

Stamina: Chipper, not timed: 15x Deadlift @90% 3RM, 75x Box Jump (30in), 800m Buddy Carry
-  260# for DLs (done in 8, 7), 80 x 4CMC subbed for box jump, shoulder carry 80# KB 800m sub for buddy carry

Work Capacity: AMRAP in 20 minutes: 2x Rope Climb, 20x Wallball, Run 200m
-  5 rds + 2 rope climbs (finished the 6th rd)

400m easy run

Evening
Durability: 100x Sit ups, 100x 4-Count Arm Haulers. Active Stretch or Yoga
-  2 mile easy run.  2 x 50 sit ups (1:08, 1:14), 100 arm haulers.  1 mile easy run

Hip adductor work
calf work
glute medius work

Notes

• Body: Sore shoulder and core.  Right tib irritation during run.
• Workout: Went well today, PR'd deadlifts which was good.  I was able to mentally get myself fired up prior to the lift, and that helped.
• Run: Summing up the 200m runs and the 400m came to 1 mile.  3 more miles in the evening brings the week up to 6.  Struggling to find balance and run without issue, but I've been here before so I know I can beat this.

Run, KBC&P, PL, BS, SU, Shoulder Work

Evening

CFKB, from SEALFIT

Baseline: ROM Drills. 15 min of Sandbag drills.
-  ROM, 2 mile easy run

Work Capacity: 10 Rounds: 10x KB Clean & Press complex (see notes), 10x Pull Ups, 10x Ball Slam, 10x GHD Sit Up
-  time: 43:59 (deadhang pull ups)

Durability: Tabada Row (8 rounds, max effort 20 sec, 10 sec rest).  Plank hold 2 x 3 minutes.  Active Stretch or Yoga.
-  N/A

L lateral raises
rear delts
DB shrugs
BB upright row

Notes

• Body: Sore chest today, and woke up stiff necked on left side.  Right arm near the tricep/elbow became irritated partway through the workout, but it faded.  Right tibia pain during run.
• Workout: Went pretty well.  A long workout with lots of shoulder work.
• Run: Easy 2 miles today.  I am having slight pain during the running and it is frustrating.  It causes me to tense up, which I believe exacerbates the problem.  I need to focus on a smooth effortless balanced stride and stay relaxed.  This week will most likely be in the 10-14 mile range and include much supplemental work (calves, adductors, glutes, ART).

Ski + BP, RD, FC, PC, PU, SQ

Morning

Skied for about 2 hours, great time

Afternoon

Will Power, from SEALFIT

Baseline:  ROM Drills. 3 Rounds: 5x Burpee, 10x Wallball, Row 400M

-  ROM, 3 x 5 burpee, 10 wallball

Strength: Work up to 1RM Bench Press

-  245# x 1

Stamina: 5 Rounds, not timed: 5x Bench Press@ 75% 1RM, 10x Ring Dips, 50m Buddy Carry

-  185# for BP, 50m farmer carry for buddy carry (130#)

Work Capacity:  5 rounds for time:

• 15 x Power Clean (135#) -----> scaled to 10 reps
• 30 x Push-ups
• 45 x Air Squats
• Run 400M

-  time: 20:00

Durability: 3 mile run with a 25# weight vest, 50x GHD sit ups, 50x Back Extension. Active Stretch or Yoga

-  N/A

Notes

• Body: Feel pretty decent, have a head cold.  Right tib is frustrating.  Right arm near tricep/elbow had pain upon full extension on push ups today.  Bench press didn't seem to bother it, however, and I was able to do the complete workout.
  
• Workout: Not bad on the bench today.  WC went well, I knew power cleans would be the biggest problem but they weren't too bad, broken into 2 sets each round.

Rest Day

No workout, spent all day traveling.

Notes

• Body: Sore shoulders, traps.

Shoulder Work

Evening

DB press, 12-10-8-6
L lateral raises
rear delts
DB upright rows
DB shrugs
kneeling row
curls

Notes

• Body: Feel alright.  Slight tibia irritation.
• Workout: Some area work today, nothing special.

Rest Day

Traveling today, no workout.

Notes

• Body: Feel pretty good.  Right tibia slight pain, but not when under direct thumb pressure.

Run & Yoga, Swim

Lunchtime

3 mile easy run on treadmill

Late afternoon/evening
Yoga

Swim (yds)
200 wu FR
200 turtleback flutterkicks
200 CSS
10 x 50 CSS w/75sec rest
-  times: 0:49,  0:47,  0:46,  0:46,  0:46,  0:46,  0:46,  0:46,  0:45,  0:44
600 CSS w/fins
-  time: 9:49
100 CSS easy
100 cooldown
(1900 yds total)

4 x 30 push ups w/60sec rest

Notes

• Body: Feel pretty decent.  Right tibia has pain though during running, but not so much when applying direct pressure to it with my thumb, which is different than usual.  I ordered new shoes, as these have over 400 miles on them, maybe 500, and are pretty beat up.  Hopefully that helps things out.
• Run: Not a great run because of the tibia issues, but wanted to finish up the weekly mileage.  The next few days I will take off from running, and will be traveling so I'll fit in what I can.  22.5 miles this week, next week will either be a de-load week, or 24 depending on how the early runs go.
• Swim: Went pretty good.  I was hitting 0:46 consistently and could not get faster than that until the last 2 INTs where I increased my stroke rate substantially.  The faster stroke rate felt sloppy in the water, but was faster.  Push ups were good.

DHPL, PU, SQ, WB, KBSw, MC, PL, HSPU, WPL, RR, FC, Core

Lunchtime

Steel Mind, from SEALFIT

Baseline: ROM Drills. 40x Sandbag Clean and Push Press, 800m run

-  ROM, 5 rds of 5 deadhang pull ups, 10 push ups, 15 squats

Work Capacity: For time:  50x Wall Ball, run 200m, 40x KB Swing(55#/35#), run 400m, 30x Box Jump----> 50 mountain climbers, run 600m, 20x Pull ups, run 800m, 10x Handstand Push Up, Run 1 mile

-  time: 8:47

Strength: 5-4-3-2-1-1-1 Push Press ----> Weighted Pull Up

-  70# x 1, 80# x 1, 85# x 1 (fail)

Stamina: 4 Rounds, not timed: 5x Push Press@ 75% 1RM-----> weighted pull ups, 10x Ring Rows, 50m Farmers Carry (55# x2)

-  50# for weighted pull ups, 130# total for farmer carry

Durability: 4 Rounds: :45/:45 Side Bridge (:45 between rounds). Active stretch or Yoga

-  Rx

Evening
Glute medius work
20 strict push ups

Notes

• Body: Sore legs, biceps, shoulders.  Right tibia slight irritation
  
• Workout: WC went very well, I pushed hard and focused on getting things unbroken.  I failed on the wall ball however, shoulders didn't have enough juice.  Weighted pull ups went well, tied my PR, and 85# was close.
• Misc: Spoke to a recruiter today.  I had a lot of questions and got them all answered, as well as started some paperwork.  Feels good.

MC, DHPL, WSU, Run, Core + Shoulder Work, Swim

Lunchtime

Mind Game, from SEALFIT

Baseline: ROM Drills. 10,9,8…1 of the following: 4-Count Mountain Climbers, Kipping Pull Ups.

-  ROM, mountain climbers, deadhang pull ups

Work Capacity: AFAP:  1000x Step Ups (24″/20″ box)with a 25# weight vest

-  24" box while shoulder carrying 25# medicine ball, 500 step ups in 47:57 (counting a step up as each time I lift my body up to the box, though I am unsure if this is proper or if you count each leg as it steps up as a rep)

Durability: 2 Mile recovery run, 50x GHD sit ups, 50x Reverse Hypers. Active Stretch or Yoga.

-  800m recovery run, 50 GHD sit ups, 50 GHD extensions

Evening

DB shoulder press, 12-10-8-6
Rear delts
L-raises
Upright rows
Cable rows

Swim (yds)

200 wu FR
200 turtle-back flutterkicks
500 CSS
-  time: 9:38
300 CSS w/fins
-  time: 4:31
100 cool-down (CSS)
(1300 yds total)

Notes

• Body: Legs are tired today.  Right tibia feels a little goofy, though no pain.
• Workout: As the workout is named, this was a mind game.  Shoulder carrying the weight the entire time rubbed my shoulders a bit raw, and my right tibia area was feeling like it was being stressed somehow, moreso when I would drive up with the left leg.
• Run: Easy 800m to test the leg out.  Felt alright.  Brings the week up to 19.5 miles.
• Swim: Went decent.  I definitely need to be getting in the water twice per week to build up my stamina, so that's going to happen.  Finning felt good.

FS, PU, SBC, HSC, KBSw, TGU, PL, SDHP, WSU, 2F1WB & Run, Core

Lunchtime

Disciple, from SEALFIT

Baseline: ROM Drills. Barbell Complex 75#-105# with Burpee chaser.
-  ROM, BBC 95#, 105#

Strength: Work up to 1RM Front Squat
-  205# x 1, 225# x 1, 240 x 1 (fail)

Stamina: Chipper, not timed: 12x Front Squat@ 90%1RM, 75x Burpee Box Jump----> 150 push ups, 800m Buddy Carry

-  195# for chipper, 160# sandbag for buddy carries (330m), 85# barbell for remainder (470m)

Work Capacity: 10 Rounds for time:

• On the minute perform: 5 x Hang Squat Clean (95#/65#), 10 x Kettlebell Swing (55#/35#).
• Rest 3 minutes then perform the following for time: 10x Sandbag Get Ups each side (80#), 20x Pull Up, 30x SDHP @ 75#, 40x Weighted Sit Ups(45#), 50x 2 for 1 Wall Balls.

-  7 rds of ladder before failing
-  time: 22:17 (turkish get ups x 20 @ 40#)

Evening

Durability: 1x 1 Mile Sprint, 1x 800m Sprint, 1x400m sprint, 1x200m sprint. Rest as needed for max effort. 100x 4-Count flutter kicks, 100x Leg Levers. Active stretch or Yoga

on treadmill
1 mile warm-up
5 mile run, 44:49
1 mile cool-down

Glute medius work
100 four-count flutterkicks, 100 leg levers

Notes

• Body: Tired, but otherwise good.
• Workout: I attempted to PR the FS today, but it didn't work out.  During Stamina I subbed push ups in for the burpee box jumps because I want to hit more of the core exercises and build them up for the near future, I struggled with push ups today so I need to do more of those.  Also, a 160# sandbag is heavy and difficult to get into position; lucky for me a buddy was there to help get it in place.  WC#1 was pretty challenging, made it 7 rds before I failed the interval.  Moving into WC#2, went decently well.  2for1 Wall Balls are pretty nuts.
• Run: The run started off ok, but shortly after starting I had irritation in my right tibia.  I continued to play with my stride and eventually found an adjustment that took the strain away from my medial tib area, and that was good.  Ended up finishing the run without the pain.  7 miles today brings the week up to 19.

Rest Day

No workout.

Notes

• Body: Sore chest, traps.

Run & Shoulder Work

Afternoon

@ track
3 mile warm-up
1 mile, Continuous High Intensity (CHI), 7:22
1 mile cool-down

Shoulder work
DB press, 12-10-8-6
L-raises
rear delts
BB upright row
DB shrugs

Notes

• Body: Sore hams and glutes and quads.  Very sore chest.  Knees felt stiff after the running.
• Workout: Went well, using DBs to isolate the individual shoulders was effective.  I'm going to continue workouts like this 1-2 times a week to increase my shoulder strength.
• Run: Went ok.  No real issues, but didn't feel completely smooth.  CHI went fairly well, was shooting for 7:00-7:30 pace.  5 today brings the week up to 12 miles.

Run + DL, RC, BP, PPU, OL, Core

Early morning

0600 formation run with active duty Army, Marines; 3.5 miles
2.5 miles on treadmill

Lunchtime

Distinct, from SEALFIT

Baseline: ROM Drills. 30-20-10 Wallball, Weighted Sit Up (25#)
-  ROM, wall ball @ 25#, weighted sit ups @ 25#

Work Capacity: for time:  20x Deadlift (225#), 2x Rope Climb, 15x Deadlift (225#), 3x Rope Climb, 10x Deadlift (225#), 4x Rope Climb, 5x Deadlift (225#), 5x Rope Climb
-  time: 19:04 (15' rope)

Strength: Work Up to 1RM Bench Press
-  255# x 1

Stamina: 5 Rounds, not timed: 10x Bench Press @ 60%1RM, 20x Plyo Push Ups, 50m Overhead Walking Lunge(45#)
-  155# for BP

Durability: 10 x Suicide shuttle run (0-25-50), 50x GHD Sit Ups, 50x Back Extensions. Active stretch or Yoga
-  Shuttle runs 0-30-30, 50 GHDSU & BE.  400m cool down

Notes

• Body: Still a little sore in glutes, otherwise feeling real good despite not sleeping well last night.  Knees a little achy this morning.
• Workout: Baseline--25# for wall ball seemed like a big difference from 20#, caught me off guard.  WC went awesome, DLs felt tight, got to practice the rope climbing (Loop method).  Tied PR on BP.
• Run: Felt decent this morning.  Shuttle runs at lunch totaled 1200m, so did the 400m to round out the 7 miles on the day.

Rest Day

Some light stretching, no workout.

Notes

• Body: I'm quite sore today.  Glutes, hams, traps, neck and fronts of ankles (from having my feet held during sit ups last night).

BS, MC, BBJ, CP, PL, JR + Core

Lunchtime

Suyoz, from SEALFIT

Baseline: ROM Drills.  SEALFIT Complex (95#-125#).  Run 800M
-  ROM, BBC 95#, 115#

Strength: Work up to 1RM Back Squat
- 285# x 1 (with belt)

Stamina: Chipper, not timed: 20 x Back Squat @ 85%1RM, 200 x 4-Count Mountain Climbers, 200m Burpee Broad Jump
-  235# for BS, Rx

Work Capacity: 10,9,8…1 of Curtis P’s @95#, Pull Up ---> deadhang, Ball Slam -----> subbed 4x jump rope
-  time: 21:52

Durability: 100 x Sit Ups, 1 x Max Plank Hold. Active Stretch or Yoga.
-  Core done in the evening, 100 sit ups in 2:10 (94 in 2 mins, feet anchored)

Notes

• Body: Overall feeling pretty good.
• Workout: BS went decently well, but it was difficult.  The last time I back squatted heavy was Dec 5, where I did 285# x 1 without a belt.  Today I felt as if it had been too long between sessions, but it went decently well.  Chipper went 4 sets of 5, and I tried to stay tight where I needed to be, and remain relaxed at the same time.  WC was great, I pushed hard on that and it went well.  Curtis P's generally suck, but today I managed them well.

"Hidalgo," Run, SC, MC, WL, Core + Swim

Lunchtime

"Hidalgo," from SEALFIT

Baseline: ROM Drills. Run 400m, 20x Sandbag Cleans, Run 400m, 20 Sandbag Get Ups
-  ROM, BBC 95#, 95#

Work Capacity: "Hildalgo," For time with a 20# vest or body armor:

• Run 2 miles -----> 1 mile
• Rest 2 minutes
• 135 pound Squat clean, 20 reps
• 20 Box jump, 24″ box -----> mountain climbers
  
• 20 Walking lunge steps with 45lb plate held overhead
• 20 Box jump, 24″ box -----> mountain climbers
• 135 pound Squat clean, 20 reps
• Rest 2 minutes
• Run 2 miles -----> 1 mile

-  time: 47:00

1 mile cool down

Durability: 100x Flutter kicks, 100x leg levers. Active Stretch or Yoga.
-  Rx'd.

Evening
Swim (yds)

200 wu FR
200 turtleback
200 CSS
5 x 100 CSS w/60sec rest (focused on strong kick and long glide)
-  times: 1:50,  1:45,  1:47,  1:46,  1:50
700 CSS w/fins
-  time: 11:49
100 cool-down
(1900 yds total)

Notes

• Body: Feeling pretty decent.  Right knee slight dull ache at times.
  
• Workout: Needed to shave time off the squat cleans, I took too long on those.  During the last set I was able to comfortably do touch-n-go reps, therefore I should have been doing those the entire time.
• Swim: Good.

Run, Beach Run, Thr, PL, PU, SU, BW, Core

Afternoon

Run on boardwalk and soft sand
1 mile on boardwalk warmup
1 mile on soft sand, ~10 mins
1 mile on boardwalk ~9:00
1 mile on soft sand ~9:30

Evening

In with the New, from SEALFIT

Baseline: ROM Drills. 4 Rounds (Bar, Bar, 65#, 65#): 3x Power Clean, 6x Thruster, 9x Back Squat, 12x Push Ups
-  ROM, complexes 2 rounds @ 65#

Strength: 5-5-3-3-3-2-1 Thruster
-  165# x 1, 185# x 1 (fail)

Stamina: 4 Rounds, not timed: 10x Thruster @50% 1RM, 10x Burpee Pull Ups, 50m Farmers Carry @ 55#
-  N/A

Instead of Rx'd Work Capacity:

5 rounds of (6 x pull-ups, 12 x push-ups, 17 x squats)
50 seconds on, 10 seconds off, each of: squat jump, push ups, burpees, high knees, jumping lunges, tuck jumps, sit ups

Durability: 10 x 100m Sprints (:15 interval), 100 x Sit Ups, 100 x Arm Haulers. Active Stretch or Yoga.
-  100 four-count flutterkicks, 100 arm haulers

Notes

• Body: Sore shoulders, especially right shoulder to the point of pain.  Overhead movements were fine, but pushing was painful, so I limited those movements.  Left foot pain less today, despite the running.
• Workout: Went fairly well for feeling a little beat up.  I want to hit the 185# thruster, however, should have had that today.
• Run: Went well.  Running at that pace on the sand was not difficult, however the sand was pretty flat because nobody is on the beach these days and therefore probably easier to work with.  It also felt slightly firmer.  I noticed that I was involving my hamstrings more in an effort to lift my foot from the sand without pushing into it.  The 4 miles today brings me up to 18 miles on the week.  3 more to go tomorrow.

Rest Day

No workout.

Notes

• Body: Very sore shoulders.  Left foot, medial side, has a slight pain.  Very dull throbbing feeling at times just above right knee.  Nothing too bad, but want to note it.