"Klepto," Run, BP, WPL, SC, GHDSU, GHDExt + Swim

Lunchtime

Klepto, from SEALFIT

Baseline: ROM Drills. 30-20-10 reps of Wall ball, sit ups, Run 400m between each cluster.

-  ROM, 30-20-10 wall ball, sit ups, 400m run in between

Work Capacity: ”Klepto“ 4 rounds for time of:

• 27 x Box jumps (24″ /20″) ---> 18"
• 20 x Burpees
• 11 x Squat cleans (145# / 100#) ---> 11 x power cleans @ 135#

-  time: 20:22

Strength: 5-5-3-3-1-1-1-1 Bench Press

-  245# x 1, 255# x 1 (fail)

Stamina: 5 rounds, not timed: 5x Bench Press @ 75% 1RM, 10x weighted pull ups (35#), 50m Buddy carry.

-  3 rds.  175# for BP, 70# shoulder carry for buddy carry.

Durability: 3 mile run w/ body armor or 20# vest. 50x GHD sit ups, 50x Reverse hypers. Active stretch or Warrior Yoga.

-  50x GHD sit ups, 50x GHD extensions

Evening
Swim (yds)

200 wu FR
200 turtleback
200 CSS
7 x 100 CSS w/75sec rest
-  times: 1:43,  1:46,  1:44,  1:44,  1:43,  1:47,  1:40
800 CSS w/fins
-  time: 13:37
100 cooldown
(2200 yds total)

3 x 36 push ups

Notes

• Body: Feeling pretty good today.  Quads are sore, and I can tell my right IT band is still causing irritation.  Left knee is good though, unaffected by the run yesterday.
•  Workout: I did "Strength" first, then WC, then Stamina, Durability because of constraints.  Everything went pretty good.  I stayed away from doing squat cleans to keep the stress off my knee as it continues to get better.
• Run: I only did 3 easy 400m runs, but IT band was definitely causing issues.  Will continue to ice and roll out IT band.  7 miles on the week
• Swim:  Felt decent in the water, but sharing a lane with a huge guy threw my times off as I had to negotiate passing him.  The final interval I had my own lane, and the time reflects that.