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.