Press, OHC, PFC + Run

Lunchtime

Don't Be..., from SEALFIT


Baseline: ROM Drills. 4 Rounds: 10x Barbell thrusters, 10x Pull ups, 10x sit ups, run 200m
-  ROM, 4 rds of 10x barbell thrusters, 10x deadhang pull ups, 10x sit ups, 400m run

Strength: 5-3-1-1-1-1-1 Thruster--> press

-  135# x 1, 145# x 1

Work Capacity: AMRAP in 20 minutes of: 10x Push Press (115#), 10x KB 1-arm snatch (24kg, 5 each side), 10x Box Jump (24in)

-  N/A

Stamina: 5 Rounds, not timed: 10x Thruster @ 65% 1RM---> press @ 95#, 20x Wall ball---> 100m overhead carry @ 45#, 50m Plate carry (2 x 45#)

-  3 rds, scaled to 25# plates for plate carry

Durability: 30x GHD sit ups, 30x Russian twist, 30 x Reverse Hypers. Warrior Yoga.

- 2 mile run

Evening
3 mile run, mix of easy and fast paces

Notes

• Body: Feeling decent enough.  Some knee pain last night after climbing, hopefully not an issue today.
• Workout: Went well, presses were good, haven't done barbell presses in a while yet was still near my performance.  
• Run: 6 miles today brings the week to my goal of a total of 26 miles.  Definitely some left knee irritation from the volume, need to take a couple of days easy.