Wednesday, 10/31, Base Building, BSF in the Park

Phase: Base Building
Emphasis: Power Endurance, Durability

Warm up:
4 x 50 yard sprints

Then: Power Endurance (short)
4 x 50 yard sled push @ 45# in wet clay
(45# plate overhead hold while partner goes)

Then:
10 rounds for quality:
5 x pushups into sprint start (approx 20-25 yards)

Then: Durability
45 min kb work @ 30# and 45#
(swing, goblet squat, halos, windmills, deck squats, tgu, 1 arm work etc)

Then:
15 min yoga and pnf stretching

Notes:
Sleep: 7 hours
Weight: 202#
Nutrition: Solid