BS, KBSw, PU, PP, Plank + Run

Lunchtime

Stress4Success, from SEALFIT

Baseline: ROM Drills. 25x Sandbag cleans left side, 400m run, 25x sandbag cleans right side, 400m run
-  ROM, 25x med ball cleans left, 800m run, 25x med ball cleans right, 800m run

Work Capacity: Complete 15, 14, 13…1 reps of the following: Back squat (95#/65#), KB swing (24kg/16kg), SBGU(60#/40#)----> push ups, Push press (95#/65#), Sit up
-  time: 34:38

Durability: 3 mile run @ moderate pace. 100x Leg levers, 100x Good morning darlings.
-  1 mile easy run, 3 x 2:00 plank

Late afternoon
-  3.5 mile easy run.

Notes

• Body: Left knee getting better.
• Workout: Good workout.  Subbed out the SBGU with push ups, and did not see the sit ups listed so those were neglected.  From the push presses I was able to go right into back squats without dropping the bar.  I had to focus on finding balance in my hips during the back squat portion.
• Run: Felt pretty good.  Left knee has a sensation of maybe slight inflammation, no pain.  Run was easy though (10:00/mile pace).  5.5 miles today.