Run, BP, EPU, SC, DBSCT, MC, WSU, Core + Swim

Lunchtime

MindBox, from SEALFIT

Baseline: ROM Drills. 25x Sandbag squat clean to shoulder -each side, 800m run.
-  ROM.  50x med ball squat cleans to shoulder, 30#.  800m run.

Strength: Work up to 1RM Bench press
-  235# x 2, 260# x 1 (fail)

Stamina: Chipper, not timed: 20x Bench press @ 90% 1RM, 200x elevated push ups (feet @ 24″), 800m Buddy Carry.
-  205# for BP.  800m shoulder carry w/KB (80# for 500m, 60# for 300m)

Work Capacity: 10-9-8..1 reps of the following: Man maker -----> DB burpee squat clean thruster (35#/20#), Box Jump (30″) ----> 4-count mountain climbers, Weighted sit-up (2 x 35# DB).
-  time: 20:53

Durability: 4 Rounds: 60 sec Plank, 10x Russian twist each side (35#), 10x Back Extensions. Active stretch or Yoga
-  Core Rx'd (30# med ball for twists)

Late Afternoon
Swim (yds)

200 wu FR
200 turtleback
500 CSS
-  time: 8:56
100 cooldown
(1000 yd total)

Notes

• Body: Very sore left soleus.  Right hip still a little sore.  Glutes/hams as well.
• Workout: Pretty good workout today.  Attempted new PR on BP but didn't make it.  During Stamina, having my feet that high seemed to limit my push up ROM, and didn't seem to make them too difficult.  WC--I mis-remembered Man Makers--it's a renegade row + DB squat clean thruster.  I did DB burpee squat clean thrusters.  Essentially halved the push ups and no rows.
• Run: 800m today brings week up to 7.5 miles.
• Swim: Went pretty well, time is clearly dropping but still have some work to do.