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.