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.