PL, PU, SQ, BP, CPU, FC, "Grace" (PR), Core + Swim

Lunchtime

Canyon, from SEALFIT

Baseline: ROM Drills. 3 Rounds: Run 200m, 10x push up, 10x deck squat.
-  ROM, 3 rds: 10x deadhang pull ups, 10x push ups, 5x deck squats + 5x goblet squats (35#)

Strength: Work up to 1 RM bench press--> 5 x 3 bench press
205# x 3, 210# x 3, 215# x 3, 220# x 3, 225# x 3

Stamina: Chipper, not timed: 20x-->10x Bench press @ 80% 1 RM, 100x plyo push ups, 800m Farmers carry (55#/35#).
-  10x bench @ 185#, 100 clapping push ups, 400m farmer carry @ 55#

Work capacity: Grace:  30x Clean & Jerks for time (135# / 95#)
-  time: 7:01 (PR)

Durability: 3 mile run @ threshold pace.  100x sit ups, 100x flutter kicks. Active stretch or Yoga.
-  100x abmat sit ups, 100x 4CFK

Evening
Swim (yds)

500 wu FR
200 turtleback
200 CSS
6 x 100 CSS w/90sec rest
-  times: 1:40,  1:39,  1:39,  1:39,  1:38,  1:39
2 x 25 butterfly
2 x 25 breaststroke
100 cooldown
(1700 yds total)

3 x 35 push ups

Notes

• Body: Feel pretty good, lower legs are sore from the deep massaging yesterday.
• Workout: I did this in the garage and didn't have a spotter today, so I did heavy triples on the bench.  It was still up around my 3RM I could tell, maybe another 5-10#.  Grace went very well.  The last time I did it was in Nov of 2010, where it took me 10:30, so I am pleased with today's effort.
• Swim: Good stuff.