Tuesday, June 19, 2018

2018-06-19 Travel Workout

A. 400m run

B. 5 HSHolds
~20s each

C. (Superset w above) 10 pushups
planche pushup progression, moving hands w each set

D. 3x3 DB Snatch 50#

E. 3x8 DB Bench 35#

F. 3x8 DB Row 35#

G. 3x8 DB Curl 30#x2, 35#x1

H. 3x8 DB OH raise

Sunday, June 17, 2018

2018-06-17 Travel Workout

A. 5mile hike
not to long but pretty good elevation climb (at Crater lake rim)

Saturday, June 16, 2018

2018-06-16 WOD

WARM

Std warm-up
2 rnds
{
10 Wallball 14#
10 burpees
10 box jump
10 medball situps 14#
}

MAIN

A. Start from top, 4 min amrap

B. Start from top, 6 min amrap

C. Start from top, finish for time
{
10 cleans 135#
20 box jumps 24"
30 HSPU
40 KBS 53#
50 DU
60 cal airdyne
}

A: 45 reps (15 hspu)
B: 78 reps (18 kbs)
C: 15:05

Friday, June 15, 2018

2018-06-15 WOD

WARM
std warmup
3 rounds
{
1 min row
1 min Airdyne
}
Deadlift warmup

MAIN

A. Deadlift 1x6@60% 1x6@65% 1x6@70%, 2x4@60%
{
warm: 2x5x45, 2x5@95
main: 1x6@135#, 1x6@185, 1x6@225, 2x4@275
35%, 50%, 60%, 75% (sort of off the rep scheme, but oh well)
}

B. "Lynne" - 5 rounds, for reps, 15 min time cap, but each round for done for reps
{
Max UB Benchpress at body weight (which would be 165, but I scaled to 135
Max UB pullups (kipping)
}
bench.pullup: 10.20, 10.12, 8.12, 6.10, 5.10
103 total (PR!)

I added:

C. 4 CJ 135#

Wednesday, June 13, 2018

2018-06-13 Travel Workout

Quick one as limited on time.

A. 1 mile run

B. Planche pushup progression.
sets of 5 pushups (6 sets) moving hands progressively further back

C. HSHolds
5, ~20s each

D. DB lateral/front raise
3x6 @ 10#

E. DB Curl
3x8/arm 60#

Tuesday, June 12, 2018

2018-06-12 Travel Workout

A. 10-9-8....3-2-1 (55 reps) of:
{
situps
pushups
5 strict HSPU per round (50 total)
pistols
50# DB Snatch
}
~20 min

Monday, June 11, 2018

2018-06-11 Travel Workout

Short run around campus while visiting University of Maryland w my son

A. Run 4.92km, 30:21; 6:10.

Slow! Partly because I was checking map periodically, but mostly I was just sluggish in the humidity.