Thr (PR), DBP, FC, FJ, BS, PL, Row +

Lunchtime

Beau, from SEALFIT

Baseline: ROM Drills. 4 Rounds: Frog Complex with push up chaser (75#-105#)
-  ROM, Complex 85#, 105#

Strength: 5-5-5-3-3-1 Thruster
-  135# x 3, 165# x 3, 185# x 1 (fail), 185# x 1 (PR)

Stamina: Chipper, not timed: 15x Thruster @ 85# 1RM, 100x barbell thrusters, 800m, 800M Farmer’s carry (55#).
-  Chagned this to: 15x Thruster @ 135#, 3 x 5 DB press (45#, 50#, 50#), 800m farmer carry (55#)
-  Thr done in 3 sets, FC done 200m, 300m, 300m

Work Capacity: Complete 6 Rounds for time of (Scaled to 4 rounds):  10x Frog Jump, 12x Back squat @ 95/65# (clean & Press to back rack position), 14x Pull ups, Run 400M ----> 500m row
-  time: 19:30

Evening

Durability: 20 Rounds, every 30 seconds complete 1 suicide sprint. 100x 4-Count flutter kicks, 100x Arm haulers. Active stretch or Yoga.

-  No run.  Shoulder work--L lateral raises, rear delts, upright rows.  100 4-count fk's, 100 arm haulers

Notes

• Body: Feel pretty good but a little rusty.  Right tibia slight pain, suspect it's from Doc Chris yesterday during ART.
• Workout: Went well.  Thrusters went very well.  On the 1st attempt @ 185# it got too far out in front of me and I was unable to drive it out.  On the 2nd attempt I had better alignment, got inline under the weight and drove it out at the top.  Stamina I changed to include my Tuesday shoulder work.  Farmer carries went very well, hit 300m twice.  It got to the point where my forearms stopped screaming and my grip started to give out instead.  WC--rowed instead of ran, scaled to 4 rounds because of time.