CHP lower 1.1

Back Squat 2x10 @ 225# - 255#, 1x6 @ 275#, 1x3 @ 300#

*R shoulder still sore

*Over 2 months since last heavy squats

VMO Squats 3x10 w/ 1 pood KB

Stiff Leg Deadlift 3x10 @ 135# 

Seated MF Leg Extensions 3x15 @ 15#

Prone MF Leg Curls 1x40 @ 15#

Side Lying MF Hip Abductors 3x12 @ 10#

CHP Endur 1

W/ 20# vest:

4 x 2 minutes w/ 2 minute rest/walk between reps

 Just over 500, just under 500, just over 400, just over 400

Barefoot:

Stride 100 yds x 1

Backward run 50 yds x 1

Field

Miller Test

PR = 53

47

 5 yard Shuffle turn into 10 yard sprint x2 ea

Aux

Yoga Core

DB External Rotator 3x10 @ 5#

Aux

Nordics w/ 5 sec iso hold at ~10 degrees 3x4

Seated Banded Pancake 3x15

One Leg Box Squat 3x5 w/ 10# plates

Aux

Yoga Core

Reverse Sled Walk 45# x 5 mins

Field

Beep test

PR = L11 S1 (W/ 20# vest L8S2)

L8S3

*Had more in tank

Sprints:

Accel 10, sprint 10 x2

Accel 10, sprint 20 x2

Metcon

AMRAP 2:

25 Front Squats, 115#

Max Cals Bike

*Rest 2 mins

AMRAP 2:

20 Sumo DL High Pulls, 115#

Max Cals Bike

*Rest 2 mins

AMRAP 2:

30 KBS, 1.5 pood

Max Cals Bike

*Rest 2 mins

AMRAP 2:

15 DB Push Press, 45#

Max Cals Bike

15-11-13-20

Str

DB Bulgarian Split Squats 4 sets:

65# x10, 75# x8, 85# x6, 90# x4

Band assisted sissy squats 3x10

Deadlift Challenge

Prone high speed kicks against stability ball

Max Deadlifts in 2 minutes @ 315# - 20

Metcon

3 RFT:

100 Double Unders

15 Deadlifts, 225#

12:42

Aux Str

MF Seated Knee Extensions w/ Hip held in flexion 3x12 @ 10#

MF Standing Hamstring Curls 3x12@ 15#

Side Lying MF Hip ER 3x12 @ 5#

Band Assisted Reverse Nordics 3x12

Heidens 3x12

Seated Ball Supported Hip IR 3x15

Reverse Crunch w/ 10# ball btwn knees 3x10

Metcon

FT w/ 20# vest:

100 Air Squats 

Run 1 mile

75 Air Squats

Run 800 meters

50 Air Squats 

Run 400 meters

75 Air Squats

Run 800 meters

100 Air Squats 

Run 1 mile

PR = 51:29 in 2009/2010.  Not sure month.

LT = 58:48 w/ 22# vest in Aug 2017

58:18

*400 done at just over 27 mins, 800 meters left at just under 51:29

*brutal heat, walked ~200 on last 800 and ~600 on last mile

Track

4 Rounds w/ 20# vest:

400 meter run - sub 2:00

Walk 200 meters

200 meter run - sub 1:00

Rest 2 minutes

Rx'd

Fastest 400 - 1:43

Fastest 200 - :44