Work Capacity / Swim

3 Rounds for time of:
15 Power Cleans @ 135#
15 Pull Ups

Time: 5:44

Then:
Pool Work
5x50 CSS Practice
Brick Carries

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Report

Body: 9. Felt good during the WOD and pool work
Sleep: 7.5 hours
Nutrition: 1 cheat meal. other than that good
Notes: Hit a major PR on the clean, pull up workout
Tomorrow's Projection: Hell on earth. LSD Swim

Recovery

Swim 100 yards freestyle
500 yard Combat Side Stroke
Drown proofing drills

Time: 1 hour of pool work

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Daily Report:

Today's Motivation: N/A
Body: Good. Tired but I felt better than yesterday
Sleep: 10 hours... woot!
Nutrition: 100% Paleo
Notes: Good recovery workout today. My pool confidence is going up. I worked mostly on breathing technique and timing while I was in the pool

Swim / Work Capacity / Endurance / Stamina

Swim 50 yards (freestyle)
Swim 50 yards (combat sidestroke)
Alternate for 1 hour.

6 Rounds for time of:
5 Toes to Bar
10 Squat Cleans @ 135#
15 Burpees

Time: 25:02

Rest 5 minutes then:
Row 5,000 meters

Time: 22:52

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Daily Report

• Today's Motivation: Impossible is nothing
  
• Body: Tired. About 85% today. Felt better once I got moving
  
• Sleep: 7 Hours
  
• Nutrition: Bad. I had 3 protein bars today... wow.
  
• Notes: I felt good for the most part. My swimming session was productive but I need to get in the water more often. The WOD went great. The swimming drained me a bit but I still powered through it. Mentally I was there. The row sucked. I sprinted the last 500 meters as fast as I could and paid dearly for it.
  

Endurance / Stamina

For time:
Swim 1,000 yards
100 Curtis P's @ 2x 53# KBs
Swim 1,000 yards

Every 10 reps of Curtis P's do 5x Pull Up, 5x Push up

Time: 1.55.55

Workout Note(s): Pool closed on my 9th lap in the pool. Ran 800 meters to end the workout.




Daily Report

• CVOD: BUD/S Class 272 secure. Inspiration.
  
• Body: 100%, Felt great today
  
• Sleep: 8 hours
  
• Nutrition: Strict paleo, except for a sandwich post workout aka bread
  
• Notes: Good workout. I need to get better in the water, but my confidence is still going up.
  

Strength / Benchmark "Diane" / Work Capacity / Endurance, Stamina

Deadlift 3x5
Worked up to 345#

"Diane"
21-15-9 reps for time of:
Deadlift 225#
Handstand Push Ups

Time: 7:56 (PR)

Note(s): HSPU head to ground every rep. Wide feet on wall.


For time:
Run 1 mile
Swim 500 Yards
50-40-30-20-10
Push Ups
Flutter Kicks (4 count)
Swim 500 Yards
Run 1 miles

Time: 1:23.07

More SEALfit

Warm up: Swim...

Complete as many rounds as possible in 30 minutes of:
3 Clean and Jerk @ 135#
4 Burpees
5 KB Swing @ 53#

Rounds: 16


Note(s) I am so dead from yesterday.