Wednesday 9/19, Foundation, BSF in the Park

Emphasis: Strength, Power endurance, <60 min endurance
Location: outside, gym
Time: 120 min

Warm up:
Quick dynamic stretch
then:
5 rounds:
25 yard prowler push @ 90# low
25 yard prowler push @ 90# high
While 1 person pushes the other does max swings w/ 45# kb during that time. (totaled over 100 swings)

Later:
Warm up:
1000 m row (3:30)
15 x goblet squat @ 55#
25 x swing @ 55#
then:
Deadlift: 2 x 5 x 225#
Press: 3 x 3 x 135#

Later:
35 min run

Notes:
BSF in the park day today. The swing, push combo was difficult. Prowler pushes smoked my quads while swing smoked my hamstrings. On the recommendation of Dan, I switched up my form on military presses to a thumbless grip and really flexed my lats at the bottom to create a shelf of sorts. It really worked well as the weight just flew up. I also have narrowed my stance on the Deadlift and it has resulted in a PR of 400# earlier this month. The 225# deads these past few days have been easy and fast. I am going to start running more consistently now as well to add in some balance.