Sunday, April 30, 2017

2017-04-30 Sunday Run

Went a little longer today, trying to hold a 5-min pace.

A. Run 13.13 km, 1:06:07, 5:02 min/km pace

2017-04-29 WOD

WARM
std warmup
400m run
clean & thruster warmup w bar

MAIN

A. 5 rounds for time
{
12 burpees
9 T2B
6 power cleans at 155# (I did 1 round at 155, then dropped to 135 for remainder)
}
time: 13:00 (IIRC. forgot to write it down)

5 min rest

B. D-ball carry 200m
100# dball. broke about 5 times

5 min rest

C. 3 rounds for time:
{
5 Squat Clean Thrusters 135# (I scaled to 3 per round but did at rx weight)
5 HSPU strict
5 MU
}
time: 11:30

Friday, April 28, 2017

2017-04-28 WOD

WARM

std warmup
Push Jerk drills w PVC

MAIN

A. Benchpress 5x5 add 10-20# from last week
warm: 10x45, 8x95,
main: 5x135, 5x155, 4x155, 3x155

B. OH Press 5x5 moderate weight
warm: 10x45
main: 5x75, 5x75, 5x85, 5x85

C. For time:
{
50 wallball 20#
30 pullups
10 power snatch 85# (was 135# Rx)
30 pullups
50 wallball 20#
}
time: 13:27

I added: 

D. Not for time. 1,2,1 of
{
strict HSPU
MU
}


Thursday, April 27, 2017

2017-04-27 WOD

Active Recovery Day.

WARM
std warmup

MAIN

A. 700m row

B. 50 back squat, unbroken, 95#
(1st attempt working toward bodyweight of same)

C. Clean and Jerk practice
5x45, 3x95, 3x115, 3x135, 3x155

D. MU practice
1, 1, 2 MU
1 strict MU

Wednesday, April 26, 2017

2017-04-26 WOD

WARM
std warmup
deadlift warmup
KB pushpress 2x5 45#

MAIN

A. 3 rounds for time
{
800m run
20 ring rows
20 v-ups
20 DB push press 45# (10/arm)
}
time: 18:09

B. Deadlift 3x3 @ 85% (85% would be 315 for me)
warm: 10x45, 8x95, 6x135 5x185 4x225
main: 3x275 (73%),  3x305 (81%), 2x325 (87%)

I added:

C. 3 rounds:
{
5-10 sec L-sit (on parallette)
1 HS Hold & HSPU negative (on parallette)
}

D. 3x8 ab wheel rollout (on knees)

Tuesday, April 25, 2017

2017-04-25 WOD

WARM
std warmup
clean drills

MAIN

A. Work to a heavy power clean
5x95, 4x115, 3x135, 3x155, 2x165, 2x175, 1x185(failed)

B. EMOM 10
{
3 Power cleans at 60-70% of above (which would be about 125# but I went heavier and built)
}
3x135, 3x145, 2x155, 2x165

C. 3 rounds, each for time, 3 min rest b/t
{
15 cal airdyne
24 KBS 35# (full overhead, Rx was 53#
8 T2B (Rx was 12)
}
times: 2:25, 2:15, 2:12

I added:

D. 4 rounds, not for time
{
Back bridges - 5-10s hold
Strict MU attempts
Chinup w slow negative
}

E. MU
1 kipping, just to feel better about missing the strict ones :-)

Monday, April 24, 2017

2017-04-24 WOD

WARM
std warmup
3 rounds
{
10 KBS 35#
5 Goblet Squats 35#
}
25(!) D-ball cleans 100#

MAIN.

A. Back Squat 3x3 @ 85%
warm: 8x45, 5x95, 5x135, 3x185
main: 3x3 @ 215# (~75%)

B. 3x4 Bulgarian Split Squats 2x30# (superset with above)

C. 10 rounds, 1 every 90s (like an emom, but 90s)
{
"Cindy"
5 pullups
10 pushups
15 Air Squats
}

I added:

D. 4 rounds not for time
{
HSHold (~10s)
Strict MU attempt (all failed)
}