"Fran" (PR), Run, Brp, Thr, PL, BP, CPU, CW, BC + Swim, PU

Lunchtime

Better, from SEALFIT

Baseline: ROM Drills. 25x Burpee, 800m run, 25x Burpee.
-  ROM, 10 burpees, 800m run, 25 burpees

Work Capacity: “Fran” 21-15-9 reps of Thruster @ 95#, Pull up.
-  time: 4:03 (PR)

Strength: Work up to 1RM Bench Press.
-  245# x 1

Stamina: Chipper, not timed: 20x Bench Press @ 90% 1RM, 100x Clapping push ups, 400m Crab walk.
-  No BP, 50x clapping push ups, 100m crab walk, 100m bear crawl

Durability: 2 mile run @ threshold pace. 50x GHD sit ups, 50x reverse hypers. Active stretch or Yoga.
-  N/A

Evening
Swim (yds)

200 wu FR
200 turtleback
200 CSS
10 x 50 CSS w/55sec rest
-  times:  0:46,  0:45,  0:46,  0:46,  0:45,  0:45,  0:45,  0:44,  0:45,  0:45
800 CSS w/fins
-  time: 12:42
100 cool down
(2000 yds total)

4 x 34 push ups

Notes

• Body: Feel good, well rested.  Right hip flexor still slightly irritated.
• Workout: Fran went well today, though I was 3 seconds off of my goal.  Still a PR (17 seconds I think), and everything was unbroken, transitions felt good, but thrusters took too long.  Afterwards I was pretty beat up--dry mouth, weak on bench.  Time constraint so had to cut things out.
• Swim: My times were good tonight, that's great.
• Run: 4.5 miles on the week.