SC, Brp, Run, FS, WSU, FC, Plank + Swim, PU

Lunchtime

Drive On, from SEALFIT

Baseline: ROM Drills. 4 Rounds: SEALFIT Complex (95#-125#).  Row or run 800M.
-  ROM; BBC 95#, 105#; Run 800m

Work Capacity: for time 21 – 15 – 9 Squat Clean, Burpee, then 800M run.
-  time: 13:39 (95# for squat clean)

Strength: 5-5-3-3-3-3-3 Front Squat
-  165# x 3

Stamina: Chipper, not timed: 15x Front squat @ 90% 3RM, 60x Weighted step ups (35# DB or KB), 800m Farmers Carry (2 x 55/35#)
-  135# for FS; 30x weighted step ups w/35# KBs & 30x step ups with 20# overhead;  Farmer carry 4 x 200m @ 55#

Durability: 2 mile recovery run. 1x max plank hold (If under 3 min, 50 burpee penalty). Active stretch or Yoga.
-  2 mile run (~18:00); 4:00 plank

Evening

Swim (yds)
200 wu FR
200 turtleback
200 CSS
10 x 50 CSS w/55sec rest
-  times: 0:48,  0:46,  0:45,  0:46,  0:46,  0:48,  0:46,  0:47,  0:45,  0:45
800 CSS w/fins, easy
-  time: 13:19
100 BR
100 cooldown
(2100 yds total)

4 x 36 push ups

Notes

• Body: Feeling good and motivated.  Knee feeling a little inflamed.
• Workout: Good short WC, kept the intensity high, ~9:50 for SC/Brp.  I kept the weights manageable in the front squats, trying to maintain perfect form.  Weighted step ups irritated my knee, but running seemed fine.
• Swim: Went decent today.  Shoulders were tired for some reason.  On the 5th interval I felt a clunk in my right lower back/hip/pelvis area during a powerful breaststroke kick.  It bothered me for a bit but then faded.
  
• Run: 3 miles today.