FS, L, BC, "FGB," + Run, Swim

Lunchtime

Desire, from SEALFIT

Baseline: ROM Drills. 4 Rounds: Frog Complex with burpee chaser (75#-105#).
-  ROM, BBC 75#, 95#

Strength: Work up to 1 RM front squat
-  155# x 3, 165# x 3, 175# x 3, 175# x 3

Stamina: 5 Rounds, not timed: 5x Front squat @ 75% 1 RM, 10x weighted step up each leg (2 x 35# kb or db, 50m bear crawl.
-  3 rds.  135# for FS, 20x walking lunges for step ups, 50m bear crawl

Work capacity: “Fight Gone Bad” with body armor: 3 rounds, complete max reps in 60 sec at each station…

• Row --> KB swing, 1.5 pood
• wall ball (20#/12#)
• sumo deadlift high pull (75#/55#)
• box jump (24in/20in) --> 18"
• push press (75#/55#)
• rest

-  rd 1: 32 / 15 / 19 / 17 / 18 = 101
-  rd 2: 34 / 18 / 15 / 16 / 24 = 107
-  rd 3: 34 / 14 / 17 / 19 / 24 = 108
-  total: 316 (w/25# weight vest)

Durability: 2 mile recovery run. 100x sit ups, 100x arm haulers. Active stretch or Yoga.
-  N/A

Evening
on treadmill
4 mile run, ~38 mins
800m cool down

Swim (yds)
500 wu FR
200 turteback
200 CSS
5 x 100 CSS w/90sec rest
-  times: 1:39,  1:41,  1:39,  1:37,  1:37
100 cool down
(1500 yds total)

Notes

• Body: Left tibia has been bothering me slightly.  I continue to ice it.
• Workout: Went pretty well.  Kept the FS to a moderate load as I continue to ease back into using my left knee more.  First day of lunges today, and they felt fine.  FGB is always a good one, especially with a weight vest.
  
• Swim: Good today.  Fast in the water.
• Run: 4.5 miles today brings the week to 24.  I have 6 more to go, but I will cut them out of this week as I think the cons of causing injury outweigh the pros at this point.