"Michael," Run, WExt, WSU, Press, Shoulder Work + Swim, PU

Lunchtime

Valor, from SEALFIT

Baseline: ROM Drills. 4 Rounds: Barbell complex with burpee chaser (75#-105#)

-  ROM, 400m warm-up, BBC 85#, 105#

Work Capacity: “Michael” with 25# weight vest: 3 Rounds: 800m run, 50x Back extension, 50x Sit up.

-  time: 26:43 w/25# vest

Strength: 5-5-5-3-2-1 Strict Press

-  125# x 3, 135# x 2, 145# x 1 (fail)

Stamina: Chipper, not timed: 15x press @ 90% 1 RM, 75x Push Press @ 75#, 800m Buddy carry.

-  Subbed shoulder work instead

• 15x press @ 95# (8,7)
• DB shoulder press, 5, 4, 5
• L lateral raises
• rear delts
• upright rows

Durability: 100x 4-count flutter kick, 100x leg levers, 100x arm haulers. Active stretch or Yoga.

-  N/A

Evening
Swim (yds)

200 wu FR
100 turtleback
500 CSS
-  time: 8:58
500 CSS w/fins, easy
-  time: 8:34
100 cooldown
(1400 yds total)

4 x 34 push ups

Notes

• Body: Sore right lower back, slightly sore right hip flexor.  Sore biceps and lats.
• Workout: Michael went well.  I cannot remember the last time I did that one, and I'm not sure I've ever done it with a 25# vest, I will have to check.  Presses definitely need to be better.  DB shoulder press was heavy (55#).
• Run: Felt good, especially considering the added weight.  Ran @ 8:00 pace for most of it.  1.75 miles today brings the week up to my goal of 22 miles.  Next week I have a 24-hour event so I plan to do less mileage during the week, maybe 12-15.
• Swim: Decent swim today.