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.