TGU, PP, HSPU, FC + MC, DL, WPL, SU

Lunchtime

Heart, from SEALFIT

Baseline: ROM drills. 50x SBGU, 800m run.
-  ROM, Turkish get ups x 10 @ 40#

Strength: 5-5-5-3-3-1 Push Press
-  155# x 3, 170# x 3, 185# x 1 (fail, fail)

Stamina: 4 rounds, not timed: 5x Push press @ 75% 1RM, 10x Handstand Push up, 200m Farmers carry @ 24kg.
-  135# for PP, farmer carry with 110#

DB shoulder press, 3 x 5
L lateral raises
rear delts

Evening
Work Capacity: 10 Rounds in a 25# vest: 200m run----> 20x 4-count mountain climbers, 15xDeadlift @ 135#, 10x Pull ups
-  time: 25:30

Durability: 4 mile run @ moderate pace. 100x 4-Count flutter kicks, 100x Leg Levers. Active stretch or Yoga
-  Sit ups: 50 (1:00), 50 (1:04), 25 (0:28), 25 (0:31) -- all anchored

Notes

• Body: Somewhat sore shoulders, sore legs.  Some slight pain in right tricep/elbow area during DB press.
• Workout: Push press went fairly well, but I wanted to get 185#.  I was unable to press it out however.  Farmer carries were all unbroken, and I was pleased with that performance as it required me to compartmentalize the fatigue/burn to make it to 200m each time.  WC in the evening went well, 25# weight vest, all 4CMC and DLs unbroken, pull ups were done in 2 sets each.  Sit ups pretty good, want to be hitting 60 in a minute however.