HSPU, Thr, KTE, Brp, KBSw, PL, C&J, HPS, FC + Run, Core

Lunchtime

Run n Gun, from SEALFIT

Baseline: ROM Drills. 4 rounds: 3x Dip+shrug, 3x Hang power clean, 3x Front squat, 3x Jerk (45#, 45#, 65#, 65#).  Row 500M & Run 800M.
-  ROM, oly warm-up listed, 1 mile warm-up

Work Capacity: 7 Rounds for time of: 7x Handstand push up, 7x thruster @ 135#, 7x Knee to Elbows, 7x Burpee, 7x KB Swing @ 32kg, 7x Pull up.
-  time: 34:13 (115# for thrusters, HSPU head to 25# plate)

Strength: 5-3-3-3-2-2-1-1-1 ----> 5-5-3-3-1-1-1 Clean and jerk
-  155# x 1, 175# x 1 (fail clean, fail clean, fail clean)

Stamina: Chipper, not timed: 10x Clean and Jerk @ 85% 1RM, 50x Hang Power Snatch (bar only), 800m Farmers Carry @ 24kg.
-  135# for C&J, 30x hang power snatch, farmer carry @ 55#

Evening
Durability: 20x 100m sprint (:15 interval for first 10, :30 interval for last 10). 100x Arm haulers, 100x 4-count flutter kicks. Active stretch or Yoga.
-  run on treadmill
-  5.5 miles in 45:00 (9:00 warm-up miles + 4.5 miles @ 8:00 pace)
-  100x 4CFK, 100x arm haulers

Notes

• Body: Still pretty sore.  During barbell snatches my left shoulder started to hurt, so I cut those off at 30 reps.
• Workout: WC was a good tough workout.  Thrusters unbroken except on rds 4 and 6.  C&J's were difficult afterwards, and a little frustrating as I felt like I should have gotten 175#
• Run: Starting the new week and it felt good.  1 mile at lunch + 5.5 after work is 6.5 so far.