PU, FK

Evening

5 rds of
40 push ups
50 4-count flutterkicks

2 x 20 slow push ups focusing on negatives
Glute medius work

Notes

• Body: Sore shoulders, traps, biceps.  Left knee slightly better, still feeling a little goofy.
• Workout: Some bodyweight work in my hotel room.  In Staten Island for MEPS today and tomorrow.

Run, Shoulder Work, SU

Lunchtime

ROM, run 800m

Shoulder work

• DB shoulder press, 5-5-3-3-3-3
• run 800m
• incline L-lateral raises
• run 800m
• rear delts
• run 800m
• DB shrugs
• upright rows

Rotator cuff work
3 x 50 sit ups (1:07, 1:13, 1:15)

Notes

• Body: Left knee--definitely did something minor to it.  Hurts when knee is in acute angle, and during extension, sometimes clicking/snapping can be heard and felt.  Otherwise, sore glutes, low back, upper back, lats, biceps.
• Workout: Went well.  Shoulder are getting noticeably stronger.  I ran as much as I could, easy paces, until I got to the point where it became slightly uncomfortable for my knee.

"Zimmerman," DPL, Run, C2BPL, DL, PU, OHS, Brp, OHL

Lunchtime

Spirit, from SEALFIT

Baseline: ROM Drills. 3 Rounds: 10x Barbell thrusters, 10x Pull ups, 10x Sit ups, Run 200m
-  ROM, 3 rds--10x barbell thrusters, 10x deadhang pull ups, 10x sit ups, 400m run

Work Capacity: ”Zimmerman“ Complete as many rounds as possible in 25 minutes of:

• 11 Chest-to-bar pull-ups
• 2 Deadlifts, 315 pounds
• 10 Handstand push-ups ---> sub 20 push ups

-  10 rds + 11 pull ups (finished 11th rd)

Strength: 3-3-3-3-3-3-3-3 Overhead squat
-  115# x 3, 125# x 3 (1, fail)

Stamina: 5 Rounds, not timed: 10x Overhead squat @ 60% 3RM, 12x Burpee, 50m Overhead lunge (45#)
- 3 rds.  75# for OHS.

Durability: 1 mile run AFAP. Active stretch or Yoga.
-  400m easy run

Notes

• Body: Felt good and ready to train.  Unfortunately, during Stamina I experienced left knee pain that I had never felt before, and decided to cut it short (3 rds instead of 5).  I first noticed it during the lunges, where it would bother me during the pushing portion of the lunge.
• Workout: Went well.  Zimmerman was a good tough WOD.  Deads were heavy, and I had a fair share of misses in the later rounds as my form became poor.  My low back definitely felt it, and affected OHS performance as well.

Rest Day

No workout

Notes

• Body: Sore shoulders.

Plunge + Shoulder Work

Afternoon

Polar Bear Plunge today

Late Afternoon
Shoulder work

• DB shoulder press, 5-5-3-3-3
• incline L-lateral raises
• rear delts
• DB shrugs
• upright rows
• 3 x 5 strict handstand push ups, with assistance
• 300m overhead carry, 45#

Notes

• Body: Sore upper back, which I foam rolled in the morning.  Sore traps.
• Plunge: Went well today.  It was sunny out, ~43°, and the water temp was 40°.  The kicker was that it was windy, with gusts up to 30 mph, and everything felt colder.  My girlfriend did it with me, she was fantastic and hilarious. 
  
• Workout: The Marines didn't have the pull up station up when we got there, so I didn't do the pull up contest this year, bummer.  Shoulder work went well, overhead carries are effective and I need to do more of them.

DL, MC, FC, PL, HPC, KBSw, 4CFK, SU

Afternoon

Kokoro 21, from SEALFIT

Baseline: ROM Drills. 4 Rounds: Barbell complex (75#-105#) with push up chaser.
-  ROM, BBC 75#, 95#

Strength: Work up to 3 RM Deadlift
-  315# x 3, 345# x 3 (2, fail 3rd)

Stamina: Chipper, not timed: 20x Deadlift @ 85% 1RM, 50x Box Jump (Max Height), 800m Farmers Carry (55#/35#)
-  275# for DLs, 100x 4CMountain Climber for jumps, 200m, 300m, 200m, 100m segments for FC

Work Capacity: AMRAP in 20 min of: 15x KB swing (24kg/16kg), 15x Hang power clean (95#/65#), 15x Pull ups
5 rds of

• 5 pull ups
• 10 hang power cleans, 95#
• 15 KB swings, 1.5 pood

-  time: 9:25

Durability: 4 mile run @ moderate pace. 100x Arm haulers, 100x Flutter kicks. Active stretch or Yoga.

• 100x 4CFK
• 6 rds of 0:30sec sit ups, 0:30 sec rest

-    23, 24, 23, 22, 22, 21

Notes

• Body: Feel good.
• Workout: I felt pretty good today, stayed good and tight with the deadlifts (no belt), but form was suffering too much on 3rd rep that I stopped lifting the weight below my knees.  Chipper went well.  WC I decided to scale in order to save myself for the Marine Corps pull ups station at the Polar Bear Plunge tomorrow.

Run + Yoga

Lunchtime

run on treadmill
4 miles, 33:30 (1 @ 9:30 warm-up, 3 @ 8:00 pace)

Late Afternoon

Yoga

Notes

• Body: Traps, chest sore.  Glutes a little sore.  Some slight irritation in right tib.
• Workout: Yoga--a great way to get the blood going and stretch out.
• Run: Finished out the week with 24 miles, feeling good.

PS, Brp, PPU + Swim, PU

Lunchtime

Mu, from SEALFIT

Baseline: ROM Drills. 3 Rounds: 5x SBGU each side, 5x Pull ups, 10x dips, run 400m
-  ROM.  Snatch warm-up

Strength: 3-3-3-2-2-1-1-1 Power Snatch
-  125# x 1, 135# x 1 (fail, fail)

Stamina: 4 Rounds, not timed: 5x Power snatch @ 75% 1 RM, 10x KB snatch each side (24kg/16kg), 50m Buddy Pull with heavy band.
-  N/A

Work Capacity: 20 Rounds. Every 60 sec, perform the following: 3x Burpee, 5 x Plyo Push-ups, 25M Suicide sprint.
-  Rx

600m cool down

Durability: 50x Weighted sit ups (45#/35#), 50x Reverse Hypers. Active stretch or Yoga.

-  N/A

Evening
Swim (yds)
200 wu FR
200 turtleback
200 CSS
10 x 50 CSS w/60sec rest
-  times: 0:47,  0:47,  0:46,  0:46,  0:46,  0:45,  0:45,  0:45,  0:45,  0:45
900 CSS w/fins
-  time: 15:08

 4 x 34 push ups

Notes

• Body: Sore shoulders, traps.  Some tibia irritation during sprints.
• Workout: Went pretty well.  Can't remember the last time I snatched.  
• Swim: Felt slow at first, then my times dropped and the rest went well.
• Run: 1 mile today.  20 on the week, 4 to go.

Run, DBP, PP, SC, OHS, BPL, Shoulder Work + Rock Climbing, Core

Lunchtime

Aim, from SEALFIT

Baseline: ROM Drills. 10 minute AMRAPs: 10 x sandbag clean + run 100m with sandbag.
-  ROM, 3 mile warm-up

Strength: 5-5-3-3-3-3-3 Military (strict) Press ----> Seated DB Press
-  60# x 3, 65# x 3 (with assistance all 3 reps)

Stamina: Chipper, not timed: 20x Military Press @ 90% 3RM, 100x Push Press (45#), 800m Buddy Carry
-  45# for DB press, PP reps--30, 35, 35; 60# shoulder carry for buddy carry

Work Capacity: 5-->3 Rounds for time. With a 20# weight vest:

• 10x Overhead Squat (95#/65#) ----> 75#, 10x Burpee Pull up

-  time: 8:50
then...
L-lateral raises
rear delts
DB shrugs
2 mile run

Evening

Rock climbed ~1.5 hours, 5.8-5.9 typically, attempted and worked on a 5.10

Durability: 3 mile run @ threshold pace. 100x flutter kicks, 100x leg levers. Active stretch or Yoga.
-  4CFK & LL done after climbing

Notes

• Body: Feel pretty good.
• Workout: Went well, felt strong.  WC I focused on technique and balance, and getting the OHS unbroken, which definitely requires concentration.
• Run: Felt pretty good.  Had 2 split-second instances of a slight but sharp pain in right tibia area.  It did not last and I felt fine.  5 miles today brings the week to 19.  5 more to go.

Ski

Afternoon

Skied ~3 hours

Notes

• Body: Feeling pretty good, slight sensation in right tib, but not pain.

Run INT

Afternoon

@ track
2.5 mile warm-up
6 x 400m INT, 1:25-1:30 goal pace, w/200m jog & 180sec rest
-  times: 1:31,  1:26,  1:26,  1:25,  1:29,  1:26
0.75 mile cool-down
(5.5 mile total)

Notes

• Body: Feeling pretty good.  Felt slightly out of balance during run, but not bad.  Right hip flexor feels a little sore.
• Run: 3rd day in a row of running and things are pretty good.  Intervals are going well and I'll probably add another 400m next time.  5.5 today brings the week up to 14 miles.

Shoulder Work, Run, Core

Morning/Afternoon

Shoulder work

• DB shoulder press, 12-10-8-6
• L lateral raises
• rear delts

Run @ the lake
2.1 miles in 16:59 (8:05 pace)

Deadhang pull ups
20-15-10-9-8-...1 = 90 total

Rotator cuff work

3 Rounds: 10x sit up, 10x super mans, 5x KB slasher each side @ 16kg, 45/45sec side bridge

Notes

• Body: Feeling good, slept well. 
• Workout: Everything went well.  Nice day outside for a run.  Pull ups were good, 20 was difficult but after that I felt warmed up and the rest weren't bad.  I want to start doing more rotator cuff work as a pre-hab measure.
• Run: Counting today as 2 miles, so up to 8.5 on the week.

HSPU, Thr, KTE, Brp, KBSw, PL, C&J, HPS, FC + Run, Core

Lunchtime

Run n Gun, from SEALFIT

Baseline: ROM Drills. 4 rounds: 3x Dip+shrug, 3x Hang power clean, 3x Front squat, 3x Jerk (45#, 45#, 65#, 65#).  Row 500M & Run 800M.
-  ROM, oly warm-up listed, 1 mile warm-up

Work Capacity: 7 Rounds for time of: 7x Handstand push up, 7x thruster @ 135#, 7x Knee to Elbows, 7x Burpee, 7x KB Swing @ 32kg, 7x Pull up.
-  time: 34:13 (115# for thrusters, HSPU head to 25# plate)

Strength: 5-3-3-3-2-2-1-1-1 ----> 5-5-3-3-1-1-1 Clean and jerk
-  155# x 1, 175# x 1 (fail clean, fail clean, fail clean)

Stamina: Chipper, not timed: 10x Clean and Jerk @ 85% 1RM, 50x Hang Power Snatch (bar only), 800m Farmers Carry @ 24kg.
-  135# for C&J, 30x hang power snatch, farmer carry @ 55#

Evening
Durability: 20x 100m sprint (:15 interval for first 10, :30 interval for last 10). 100x Arm haulers, 100x 4-count flutter kicks. Active stretch or Yoga.
-  run on treadmill
-  5.5 miles in 45:00 (9:00 warm-up miles + 4.5 miles @ 8:00 pace)
-  100x 4CFK, 100x arm haulers

Notes

• Body: Still pretty sore.  During barbell snatches my left shoulder started to hurt, so I cut those off at 30 reps.
• Workout: WC was a good tough workout.  Thrusters unbroken except on rds 4 and 6.  C&J's were difficult afterwards, and a little frustrating as I felt like I should have gotten 175#
• Run: Starting the new week and it felt good.  1 mile at lunch + 5.5 after work is 6.5 so far.

Rock Climbing

Evening

Rock climbed ~2 hours, 5.8-5.9s.

Notes

• Body: Sore all over--low back, hams, quads, biceps, triceps, upper back, traps, rear delts
• Workout: Rock climbing was fun and also challenging.  I haven't been in a few weeks so it was nice to go.
• Misc: 24-hour training event for tomorrow is postponed due to lack of interest.  We needed more guys to make it a beneficial event, so we'll try again at another date.

Run, DL, BJ, SC, Row, SDHP, DHPL

Lunchtime

Jetson, from SEALFIT

Baseline: ROM drills. 4 Rounds: Frog Complex with push up chaser (75#-105#).
-  ROM, 1 mile warm-up, BBC 95#, 105#

Strength: Work up to 3RM Deadlift.
-  315# x 3, 345# x 3 (2, fail 3rd)

Stamina: 5 Rounds, not timed: 10x deadlift @ 75% 3RM, 15x Box Jump @ 30in, 100m Buddy carry sprint.
-  Scaled to 4 rds.  225# for DLs, box jump 18", shoulder carry 60# for buddy carry

Work Capacity: Complete AMRAP in 15 min of 250m row, 21x Sumo deadlift high pull @ 95#, 15x pull up.
-  80# KB for SDHP, 8 deadhang pull ups instead of 15 pull ups

Durability: 4 mile run @ moderate pace. Active stretch or Yoga.
-  0.75 mile cool down

Notes

• Body: Sore quads, hams, shoulders, neck, biceps
• Workout: DLs felt good as far as form goes, but strength was lacking at the top.  Stamina--focused on perfect form DLs and reintroducing box jumps, which felt good.  Shoulder carries felt good too, as I found a comfortable position for the KB to rest near my neck.  WC was difficult, 5 pull ups were all I could do at a time, and SDHP was difficult after these 3 days of leg-intensive work.
• Run: 2 miles today including the 400m of shoulder carrying.  12 on the week.  I'll cap it here and handle the rest at a training event this weekend.

KBSw, SQ, Shoulder Work + Run, Core, Hips

Lunchtime

Strike, from SEALFIT

Baseline: ROM Drills. 10-9-8…1 reps of KB swing @ 35#, jumping pull ups.
-  ROM, 1 mile run, 5-4-3-2-1 KB swing @ 40#, jumping pull ups

Work Capacity: 20 Rounds: 30sec max rep KB swing @ 55#, 30 sec air squats, 30 sec rest.
-  60# KB for swings

Shoulder work

• DB shoulder press
• L-lateral raises
• rear delts
• upright rows
• DB shrugs

Evening
Durability: Tabata row or run (If under 1000m for row, 50 burpee punishment). 100x 4-Count flutter kicks, 100x leg levers. Active stretch or Yoga.
-  On treadmill, 2 mile warm-up
-  2 miles @ 8:00 pace
-  0.5 mile cooldown
-  Core work--100 4CFK, 100 leg levers
-  Groin work
-  Glute medius work

Notes

• Body: Sore.  Hams, glutes, quads, lats, traps, biceps, triceps.  Felt as if I needed more sleep as well.  Perhaps due to swimming at night which leads to less recovery time before my next work out.
  
• Workout: Low intensity WOD, but still got good and sweaty. 
• Run: Felt pretty good.  10 miles on the week.

"Fran" (PR), Run, Brp, Thr, PL, BP, CPU, CW, BC + Swim, PU

Lunchtime

Better, from SEALFIT

Baseline: ROM Drills. 25x Burpee, 800m run, 25x Burpee.
-  ROM, 10 burpees, 800m run, 25 burpees

Work Capacity: “Fran” 21-15-9 reps of Thruster @ 95#, Pull up.
-  time: 4:03 (PR)

Strength: Work up to 1RM Bench Press.
-  245# x 1

Stamina: Chipper, not timed: 20x Bench Press @ 90% 1RM, 100x Clapping push ups, 400m Crab walk.
-  No BP, 50x clapping push ups, 100m crab walk, 100m bear crawl

Durability: 2 mile run @ threshold pace. 50x GHD sit ups, 50x reverse hypers. Active stretch or Yoga.
-  N/A

Evening
Swim (yds)

200 wu FR
200 turtleback
200 CSS
10 x 50 CSS w/55sec rest
-  times:  0:46,  0:45,  0:46,  0:46,  0:45,  0:45,  0:45,  0:44,  0:45,  0:45
800 CSS w/fins
-  time: 12:42
100 cool down
(2000 yds total)

4 x 34 push ups

Notes

• Body: Feel good, well rested.  Right hip flexor still slightly irritated.
• Workout: Fran went well today, though I was 3 seconds off of my goal.  Still a PR (17 seconds I think), and everything was unbroken, transitions felt good, but thrusters took too long.  Afterwards I was pretty beat up--dry mouth, weak on bench.  Time constraint so had to cut things out.
• Swim: My times were good tonight, that's great.
• Run: 4.5 miles on the week.

Rest Day

No workout

Notes

• Body: Shoulders a bit sore.

Run, Shoulder Work, OHL

Afternoon

On treadmill
2 mile warm-up
0.5 mile @ 9:00 pace, 1 mile @ 7:00 pace, 0.5 mile @ 9:00 pace

Shoulder work

• DB shoulder press, 12-10-8-6
• L lateral raises
• rear deltoids
• DB shrugs
• upright rows

3 x 20 @ 45# overhead lunges

Notes

• Body: Legs are a bit tired.  Right hip flexor/lower right back some slight pain.
• Workout: Specific target work today, went well, felt strong.
• Run: Good run today, running a mile @7:00 wasn't bad.  I need to drop that to 6:00 pace though, and I'll slowly do that.  4 miles total.  I'm shooting for 12 because I have 18-24-hr event coming up next Friday night, so I am tapering in a sense.

Ski, PT

Morning, Afternoon

Skied ~4 hours

Evening
PT portion of PST

• 2 mins max push ups, 2 mins rest
• 2 mins max sit ups, 2 mins rest
• max deadhang pull ups

-  scores: 90 push ups, 91 sit ups, 17 pull ups

3 rds
20 weighted push ups, 25#
20 weighted sit ups, 25#
7 weighted pull ups, 25#

Notes

• Body: Still kinda sore/kinked in lower right back, right hip flexor.
• Skiing: Good times, good conditions.
• Workout: During push ups, was going very fast for first 55 seconds or so, then slowed down dramatically, to sets of 5 push ups at a time.  It would be good to increase my work capacity to 80-90 seconds before slowing down like this.  Sit ups were at a good pace throughout.  Pull ups felt very heavy today for some reason.  Overall, not bad, but want better numbers in this test format (105, 105, 22)

Yoga

Late afternoon

Yoga
Worked hips, chest, low back

Notes

• Body: Sore in lower right back, shoulders, lats, chest

"Michael," Run, WExt, WSU, Press, Shoulder Work + Swim, PU

Lunchtime

Valor, from SEALFIT

Baseline: ROM Drills. 4 Rounds: Barbell complex with burpee chaser (75#-105#)

-  ROM, 400m warm-up, BBC 85#, 105#

Work Capacity: “Michael” with 25# weight vest: 3 Rounds: 800m run, 50x Back extension, 50x Sit up.

-  time: 26:43 w/25# vest

Strength: 5-5-5-3-2-1 Strict Press

-  125# x 3, 135# x 2, 145# x 1 (fail)

Stamina: Chipper, not timed: 15x press @ 90% 1 RM, 75x Push Press @ 75#, 800m Buddy carry.

-  Subbed shoulder work instead

• 15x press @ 95# (8,7)
• DB shoulder press, 5, 4, 5
• L lateral raises
• rear delts
• upright rows

Durability: 100x 4-count flutter kick, 100x leg levers, 100x arm haulers. Active stretch or Yoga.

-  N/A

Evening
Swim (yds)

200 wu FR
100 turtleback
500 CSS
-  time: 8:58
500 CSS w/fins, easy
-  time: 8:34
100 cooldown
(1400 yds total)

4 x 34 push ups

Notes

• Body: Sore right lower back, slightly sore right hip flexor.  Sore biceps and lats.
• Workout: Michael went well.  I cannot remember the last time I did that one, and I'm not sure I've ever done it with a 25# vest, I will have to check.  Presses definitely need to be better.  DB shoulder press was heavy (55#).
• Run: Felt good, especially considering the added weight.  Ran @ 8:00 pace for most of it.  1.75 miles today brings the week up to my goal of 22 miles.  Next week I have a 24-hour event so I plan to do less mileage during the week, maybe 12-15.
• Swim: Decent swim today.

Run, "Rahoi," BJ, Thr, BFBrp, WSU, Ext

Lunchtime

Rahoi, from SEALFIT
Baseline: ROM Drills. 10 min Sand bag get ups.
-  ROM, 2.5 mile run

Work Capacity: Complete as many rounds as possible in 12 minutes of:

• 24 inch Box Jump, 12 reps ----> 18" box
• 95 pound Thruster, 6 reps
• 6 Bar-facing burpees

-  6 rds + 12 box jumps (finished the 7th rd in 13:00)

Durability: 10x Hill sprint (If you don’t have a hill, substitute with 200m sprint @ :30 interval). 50x WTD sit up @ 45#, 50x Back Extension. Active stretch or Yoga.
-  50 wtd SU @ 50#, 50x back extensions.
-  Run:  800m easy, 800m 7:30 pace, 800m easy, 800m 7:30 pace, 400m cool down
-  Calf work

Notes

• Body: Sore all over--glutes, low back, biceps, triceps, chest, right hip flexor.
• Workout: Went pretty well today. I normally sub mountain climbers for the box jumps, but today I decided to do the box jumps on a lower box and hopefully work up to the point where my tibia doesn't get irritated from them.
  
• Run: Feeling good.  4.75 miles today brings total up to 20.25 miles.  1.75 miles to go.

BS, Brp, MC, BP, PU, PL, SU, SQ, Run + Swim

Lunchtime

Down Under, from SEALFIT

Baseline: ROM Drills. 4 Rounds: 10x Barbell thrusters, 10x push ups, 10x sit ups. Run 800M
-  ROM, 3 rds Thr/PU/SU, 800m run

Strength: 3-3-3-3-3-3-3-3-3-3 Back Squat ----> scaled to 8x3
-  185#, 225#, 235#, 245#, 255#, 255#, 245#, 245#

Stamina: 5 Rounds, not timed: 5x Back squat @ 85% 3RM, 10x Burpee Box Jumps, 50m Buddy pull w/ heavy band.
-  3 rds.  230# for BS, 10x burpee + 10x 4CMC for BBJ, 100m back pedal for buddy pulls

Work Capacity: For time do: 25x Push ups, 25x pull ups, 25x sit ups, 25x squats, 50x push ups, 50x pull ups, 50x sit ups, 50x squats, 75x push ups, 75x pull ups, 75x sit ups, 75x squats.
-  time: 27:30

Durability: 3 mile run with 25# vest. 1x max plank hold. Active stretch or Yoga
-  800m run.

Evening
Swim (yds)

200 wu FR
200 turtleback
200 CSS
5 x 100 CSS w/120sec rest
-  times: 1:40,  1:41,  1:38,  1:39,  1:38
800 CSS w/fins
100 cooldown
(2000 yd total)

Notes

• Body: Feel good today.  Shoulders are sore.  No running-related issues.
• Workout: Went pretty decently.  Haven't back squatted since Jan 5, so 1 month ago.  Scaled Stamina in interest of time.  WC was good and challenging.
• Swim: Times continue to drop.

Run, Shoulders

Afternoon

@ track
4 mile warm-up
6 x 400m INT, 1:27-1:37 goal pace, w/200m jog & 180sec rest
-  times: 1:32,  1:28,  1:29,  1:30,  1:32,  1:31
0.75 mile cool-down
(7 miles total)

Shoulder work
KB shoulder press, 3 x 10
L lateral raises
rear delts
3 rds: 10 shrugs, 25 strict push ups

Notes

• Body: Feel good today.  Soleus back to normal.
• Workout: Went well.
• Run: Good day of running.  Felt very good throughout.  Weekly total thus far is 14.5 miles, 7.5 to go.

Ski

Daytime

Skied ~4 hours

Notes

• Body: Sore chest, biceps, right hip, left soleus.
• Ski: Great conditions at a little mountain in PA.

Run, BP, EPU, SC, DBSCT, MC, WSU, Core + Swim

Lunchtime

MindBox, from SEALFIT

Baseline: ROM Drills. 25x Sandbag squat clean to shoulder -each side, 800m run.
-  ROM.  50x med ball squat cleans to shoulder, 30#.  800m run.

Strength: Work up to 1RM Bench press
-  235# x 2, 260# x 1 (fail)

Stamina: Chipper, not timed: 20x Bench press @ 90% 1RM, 200x elevated push ups (feet @ 24″), 800m Buddy Carry.
-  205# for BP.  800m shoulder carry w/KB (80# for 500m, 60# for 300m)

Work Capacity: 10-9-8..1 reps of the following: Man maker -----> DB burpee squat clean thruster (35#/20#), Box Jump (30″) ----> 4-count mountain climbers, Weighted sit-up (2 x 35# DB).
-  time: 20:53

Durability: 4 Rounds: 60 sec Plank, 10x Russian twist each side (35#), 10x Back Extensions. Active stretch or Yoga
-  Core Rx'd (30# med ball for twists)

Late Afternoon
Swim (yds)

200 wu FR
200 turtleback
500 CSS
-  time: 8:56
100 cooldown
(1000 yd total)

Notes

• Body: Very sore left soleus.  Right hip still a little sore.  Glutes/hams as well.
• Workout: Pretty good workout today.  Attempted new PR on BP but didn't make it.  During Stamina, having my feet that high seemed to limit my push up ROM, and didn't seem to make them too difficult.  WC--I mis-remembered Man Makers--it's a renegade row + DB squat clean thruster.  I did DB burpee squat clean thrusters.  Essentially halved the push ups and no rows.
• Run: 800m today brings week up to 7.5 miles.
• Swim: Went pretty well, time is clearly dropping but still have some work to do.

Run + "Desforges," DL, PL, C&J, KTE, FS

Early morning

on treadmill
2 mile warm-up
5 mile run, LSD, 44:35

Lunchtime

Desforges, from SEALFIT

Baseline: ROM Drills. 4 Rounds: SEALFIT Complex (95#-125#).
-  ROM, DL, C&J warm-up

Work Capacity: 5 rounds for time of: ----> scaled to ~20 mins

• 225 pound Deadlift, 12 reps ----> scaled 205#
• 20 Pull-ups
• 135 pound Clean and jerk, 12 reps -----> scaled 115#, 8 reps
  
• 20 Knees to elbows

-  time: 3 rds, 23:03

Strength: 5-5-5-3-3-3-3 Front Squat.
-  155# x 3, 175# x 3, 195# x 3

Stamina: 4 Rounds, not timed: 5x Front Squat @ 90% 3 RM, 10x Burpee pull ups, 100m plate carry @ 90#.
-  N/A

Durability: 4 mile timed run. If over 32min, 50x burpee penalty.  Active stretch or Yoga.
-  N/A, ran in the morning

Notes

• Body: Sore shoulders, abs, lats, right hip.
• Workout: I honestly cruised through this one, maintaining good form.  Put forth a moderate effort in intensity.
• Run: Went pretty well this morning.  7 miles today.

WB, PU, SQ, RD, KBSw, MC, GHDSU + Swim, PU

Lunchtime

Metconia, from SEALFIT

Baseline: ROM Drills. 10 rounds: 5x wall ball, 10x push ups, 15x air squat.
-  ROM, WB, PU, SQ routine

Work Capacity: 5 rounds for time of 15x Ring Dips, 30x KB swing (55/35#), 45x Double Unders ----> subbed 25 x 4-count mountain climbers
-  time: 14:17

Durability:  2,000M row at fast pace.  50 x GHD sit-ups.  Active Stretch or short warrior yoga
-  No row.  50 x GHDSU

Evening
Swim (yds)

200 wu FR
200 turtleback
200 CSS
10 x 50 CSS w/55sec rest
-  times: 0:47,  0:46,  0:44,  0:44,  0:44,  0:44,  0:46,  0:44,  0:44,  0:45
800 CSS w/fins
-  time: 13:39
100 cooldown
(2000 yd total)

4 x 34 push ups

Notes

• Body: Sore shoulders and upper back.
• Workout: WC went well, kept good intensity throughout.  Everything was unbroken, which was a mental victory, especially for the KB swings.
  
• Swim: Went well, times are dropping.  Pretty consistent with the 0:44 sec/50-yd, and it's feeling smoother than last week, when to go fast I felt as if I was thrashing inefficiently.