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

Work Capacity: “Fran” 21-15-9 reps of Thruster @ 95#, Pull up.

Strength: Work up to 1RM Bench Press.

Stamina: Chipper, not timed: 20x Bench Press @ 90% 1RM, 100x Clapping push ups, 400m Crab walk.

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

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Well its Sunday and I saw it out there so I figure if I am training today might as well get some of it done ha ha! Awesome day.

BL: ROM, 50 burpees
WC: Fran as rx’d and real slow at 4:19. at least a minute slower than my PR. No excuse.
Dura: worked to a light 3 rep at 225 BP.
Sta: 20 @ 185#, 100 clapping pushups, 50 GHD situps 50 GHD back ext. Wasn’t in the gym very long today. I was itching hardcore to get on some trails and run wild.

Dura: 2 hour 23 minute trail run in pouring rain. Prob only got 12 miles or so in. Found a new trail and it was awesome. Had everything, rocks, roots, elevation, and navigating first time in a new network can cause backtracking so my friend and I got in some extra. Hitting an unofficial Ultra with HURT Hawaii on March second. will see just how far I can go. a challenge to test the ol limits. Barring family events its a def go. Its actually a team road race about 134 miles. My goal is fifty, and evaluate. This ones for our warriors, past and present.

Looks like a great start to another great week! Hope y’all have a great one. Keep training hard! i’m sure you guys will crush my fran time ha ha