Press, PP, PJ, DBC&P, SC

Lunchtime

Seva, from SEALFIT

Baseline: ROM drills. 4 Rounds (45#-75#): run 200m, 5x military press, 5x push press, 5x push jerk
-  ROM, 4 rds (45#-75#): 5x press, 5x push press, 5x push jerk

Work Capacity: Fran 21-15-9

• Thrusters 95/65
• Pull-ups

-  N/A

Strength: 3-3-3 Press, then 2-2-2 Push Press, then 1-1-1-1 Push Jerk
-  115#, 125#, 135# // 145#, 165#, 175# // 175#, 175#, 185# (fail), 185# (fail)

Stamina: Chipper, not timed: 15x push jerk @ 70% 1RM, 75x DB clean & Press complex (25#/15#), 800m buddy carry
-  135# for push jerk, 800m shoulder carry @ 36kg for buddy carry

Durability: 5k run. Goal is under 20 minutes. 50 x weighted sit ups (45#/25#), 50x back extensions. Active stretch or Yoga.
-  N/A

Evening
@ track
2.5 miles, 23:29
800 cool down

Notes

• Body: Feel pretty good today.
• Workout: Shoulder work went pretty good.  I should have gotten 185# on push jerks, it was close.  Cut Fran out today because it's a workout I don't hold back on, and I am still wary of my left knee so I wanted to play it safe.
• Run: Went pretty good, some minor left tibia irritation.  3 miles today makes 7.75 on the week.