BP, RR, BS, PP, C2BPL, TTB, Shoulder Work, Supplemental Work

Lunchtime

57, from SEALFIT

Baseline: ROM Drills. Row 500m, then 5 Rounds of 5x clapping push ups, 10x push ups, 15x jumping squats

-  ROM. 5 rds of 5x clapping push ups, 10x push ups, 15x vertical jumps

Strength: Work up to 1 RM bench press

-  225# x 1, 245# x 1, 255# x 1

Stamina: 4 rounds, not timed: 5x bench press @ 80% 1 RM, 10x Renegade row (30#/20#), 25m broad jump.

-  185# for BP, 10x box squats for broad jump

Work capacity: 7 rounds for time: 7x thruster (115#/85#)---> push press 95#, 7x chest to bar pull ups, 7x pistols, 7x toes 2 bar

-  time: 10:33

Cable lateral raises
Rear delts

Durability: 4 mile timed run (If over 30 minutes, run 1 more mile). 100 x arm haulers, 100x good morning darlings. Active stretch or Yoga.

-  100x arm haulers (4 count), 100x hello darlings (4 count), 100x good mornings (45#)

Notes

• Body: Feel good today.  Left knee is slightly aggravated, but less than in previous weeks.
• Workout: BP was good, tied a PR.  Subbed push presses in for thrusters and cut the pistols out of the WC phase to save the knee.  Overall a good workout today.