LIZ

1. Warm Up: 4x: Row 500 M, 20 push-ups, 15 squats, 10 pull-ups and sampson stretch..

2. Strength: Find 1RM Squat Clean + Push Press

3. Stamina: 5 Rounds: 3 SC+PP at 80% 1 RM, 5x Manmaker 35#, 10 jumping lunges(ea side)

4. Work Capacity: Elizabeth: 21-15-9 -- Clean 135#, Ring Dip

5. Durability: 40 GHD situps, 40 GHD back extensions

1) Rx'd - time of 20:50..a little slow, had to transition between rooms for the rowing machine..it did give me a breather though!
2) 115..ehh..not bad first time doing it..could def go up..
3) Only cranked out 3 Rounds: 115 for SC+PP, Manmaker(first set used 35's, next set dropped to 25's) those are really what they call em, very tough..10 jumping lunges(ea side)
4) Cleaned 115#, last time I cleane 135 for 50 reps or so I was sore for like 5 days..decided I wanted to workout tomorrow so I plan to work my way up to 135 just not ready yet..Had to sub dips for ring dips, I didn't know till after my workout that the sub should of been 3:1, I only did 1:1..now I know
5) No GHD, had to use steepest incline level could on decline bench, for back extensions used back machine..im sure theres a better sub for those but thats what I did..

Overall this workout kicked my butt and stole my lunch money..probably the toughest workout I've done since I've started Seal Fit..def looking to improve on every aspect of training...pretty stoked for tomorrow! 6 Mile run..lookin forward to doin my best to run it in..under 50 mins is the goal!