"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.