2016-07-31 Sunday Run

Both longer and faster than past few weeks

A. Run 12.85 km, 1:04:44, pace of 5:02 min/km

2016-07-30 WOD

WARM
std warmup
2x250m row
3 wall walks
2x 5 wallball + 10 DUs

MAIN

A. For time
{
50 wallball 20#
100 DU
35 wallball 20#
75 DU

20 wallball 20#
50 DU

}

time: 11:40

B. For time.

{

21 Power Cleans 135# (Rx was 155)

21 HSPU

400m run

15 Power Cleans 135# (Rx was 155)

15 HSPU

400m run

9 Power Cleans 135# (Rx was 155)

9 HSPU

400m run

}

time: 19:49

2016-07-29 WOD

WARM
std warmup

MAIN

A. Work to a 1RM back squat in 20 min
10x45, 8x95, 5x135, 4x185, 3x225
1x255, 1x275fail
bailed on the 275 pretty quickly because I could feel my 90% healed groin pull was having none of it. Better to not re-injure myself. 255 is 90% of my previous 1RM of 285

B. 4 rounds for time
{
600m run
20 burpee box jumps 24"
}
time: 20:38

I added:

C. One arm pullup/chinup practice
2x3 chinup
2x3 pullup
2x1 one arm chinup (per side) with band
2x1 one arm pullup (per side) with band

D. Strict BarMU practice

did 4 of them, but pretty ugly. strenth not back 100% yet

2016-07-28 WOD

Used thursday as makeup for missing Saturday's WOD.

WARM
std warmup
2x5 strict pullups
1x5 C2B pullups
2 MUs

MAIN

A. 5 rounds, one on each 6 min interval, remainder of time resting
{
400m run
3 MUs (Rx was 4)
5 strict HSPU (did all 25 strict!)
6 OH Squats 75# (Rx was 135#)
}
each round took about 4:40-4:50

I added

B. not for time:
{
10 GHD situps
3 pistol squats/leg
10 GHD situps
3 shrimp squats/leg
10 GHD situps
3 pistol squats/leg- no hands

10 GHD situps

3 shrimp squats/leg - no hands (which I wasn't able to really pull off)

}

2016-07-27 WOD

WARM
std warmup

MAIN

A. Work to a 1RM Benchpress
45x10, 95x10, 115x8, 135x6,
155x3, 175x1, 195x1, 210x0(failed, but close)

B. 5 min AMRAP
{
5 strict pullups
5 ring dips
}
5 rounds, + 2 pullups

C. 5 min AMRAP
{
5 Power Snatch 115# (I scaled to 75#)
10 box jump overs 24"
}
4 rounds + 5 snatches

I added

D. One Arm Chinup progression
2x5 chinups
2x2/arm assisted (band) one arm chinup
1/arm assisted (band) one arm chinup with slow negative

E. Front Lever progression
3 straddle front lever (could only hold for a second or two)

2016-07-26 WOD

Back from a few days camping. Back to it.

WARM
std warmup
deadlift warmup

MAIN

A. work to a 1RM deadlift
95x5, 95x5, 135x5, 185x5, 225x5
275x3
315x1, 335x1, 355x1, 385x0(fail)

B. Sprint test for time
(This was programmed a couple months back but not sure if I did it?)
{
250m row
15 burpees
25 KBS 70/53 (I did 53#)
15 burpees

250m row

}

time: 4:46

I added:

C. MU work
{
2x5 strict pullups
2x2 kipping BarMU
1 strict BarMU
1 kipping Ring MU
5 attempts strict Ring MU, all failed (but closer!)
}

2016-07-23 7k Run

Camping at Oregon coast. Got a run in.

A. 7.1k run, 39:58, 5:38 pace (still slow. Need to start picking it up)

2016-07-21 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1k row
4 min

B. Back Squat (50%)
5x45, 5x95, 5x135, 5x135

C. CJ practice
bar drills
3x95, 2x115, 2x135, 2x155, 1x175 (clean only, failed jerk)
1x175 Power Clean + Push Jerk
2x185 Power Clean, failed jerk

D. MU work
5 pullups
5 c2b pullups
1 strict barmu
4 attempts at strict ring mu, all failed

2016-07-20 WOD

WARM
std warmup
40 wallball passes

MAIN

A. 35 min amrap, 80% effort
{
400m run
20 wallball 14#
10 Box jumps 24" (step down)
5 Power snatch 65#
}
8 rounds, plus 200m run

I added:

B. One Arm Chinup progression
1x5 pullups
2x5 chinups
2x3/arm assisted one arm chinup

C. Front lever progression
3x tuck front lever

2016-07-19 WOD

deload week, so nothing pushing too hard

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
50 DU
15 KBS
5 HSPU
}

B. 1k row, 80% effort
4:10

C. 15 min AMRAP. 80% effort
{
200m run
10 DL 40% (155#)
5 MU/BarMU (I scaled to 3 Ring MU, first ones since April!)
}

I added

D. 3 rounds, not for time
{
10 GHD Situps
1 HSHold (~20s trying to get off wall)
}

2016-07-17 Sunday Run

A. Run 11.81km. 1:02:45, 5:19/km pace

A lot slower than usual, but given injuries as of late, was good enough for me.

2016-07-16 WOD

WARM
std warmup
400m medball run
30 wallball passes

MAIN

A. For time:
{
800m run
30 OH press (strict) 75# (Rx was 95#)
800m run
20 push press 105# (Rx was 135#)
800m run
10 push jerk 135# (Rx was 185#)

}

time: TBD (need to check notes)

B. 10 rounds for time. 20 min cap

{

15 wallball (last 3 rounds, did 10 reps, just to make it under cap)

5 pullups strict (did 9 rounds unbroken, then last round 4+1)

1 Squat Clean 135# (Rx was 185#)

}

time: 19:48

2016-07-15 WOD (& BIke)

Left the car at the air shuttle terminal, so rode in to the office today

WARM

- 5 mile bike ride (home to gym)
std warmup
40 wallball passes

MAIN

A. 3 rounds, not for time
{
40 DU
2-3 hawaiian squats/side
2 legless rope climbs (I did 5 in total, 2 to 15', others to 12')
}

B. Work to a heavy 5-3-1 bench
warm: 10x45, 8x95, 6x135
main: 5x165, 3x185, 1x205(fail), 1x195

C. 10 min AMRAP
{
30 KBS 53/70 (I did 53#)
15 T2B
5 Burpee boxjump 24"
}
3 rounds + 13 KBS = 193 reps

D. 7 mile bike ride

2016-07-13 WOD

WARM
std warmup
40 wallball passes
400m medball run

MAIN

A. For time, 80%-ish effort
{
1000m run
10 MU (BarMU)
10 HSPU strict (Kipping)
800m run
8 BarMU
8 HSPU

600m run
6 BarMU
6 HSPU

400m run
4 BarMU
4 HSPU

200m run
2 BarMU
2 HSPU

}

time: 24:12

I added

B. One Arm Chinup progression

2x5 chinup

2x2/arm one arm chinup assist w band

1x2/arm one arm chinup holding wrist

2016-07-11 WOD

WARM
std warmup
2 rounds
{
10 v-ups
15 Russian KBS 35#
}
3 rounds
{
10 wall squats
2 Hawaiian squats
}

MAIN

A. Monthly challenge: 2 min AMRAP. Count burpees for score
{
5 deadlifts (choice of 225 or 275)
5 burpees over bar
}
score 17 (4x5 deadlift, 3x5 burpees, and 2 reps of the 4th set)

B. 3 rounds of sprints, each for time, 3-4 min rest
{
20 cal row
6 burpees
3 CJ 165# (I did 135# first round, 155# other two)
}
times: 1:40, 1:55, 1:57

I added

C. 3 rounds, not for time
{
2 front lever pull/hold (banded, but did 1 straddle w no band)
1 tuck back lever 5-10 sec
}

2016-07-09 WOD

WARM
std warmup (no line drills)
warmed cleans/squats/jerks below

MAIN

A. AMRAP 20
{
1 Power Clean 185#
1 Front Squat 185#
1 S2OH 185# (Push Jerk)jn
then 2 of each, then 3, 4, 5...}
}
I got through rounds 1,2,3 at 155#; then dropped to 135, and finished 7 rounds, and 20 reps into the 8th (4 reps short)
3*(7+6+5+4+3+2+1)+20= 104 reps

4 min rest

B. "Diane". 21-15-9 for time. 10 min cap
{
Deadlift 225#
HSPU
}
I got the 21, 15, then 4 reps short on the 15s on the HSPU
If I'd finished, might have hit ~13. My PR is 12.5-ish, so not bad considering the 20 minute grind we'd just finished.

I added

C. MU conditioning
{
2x3 slow strict pullups
3x2 BarMU
}

2016-07-08 WOD

WARM
std warmup
3 rounds
{
5 KB One Leg Deadlifts 35#(per leg)
10 v-ups
}

MAIN

A. Work to a heavy 3-rep deadlift
warm: 10x95, 8x135, 6x185
main: 3x225, 3x275, 3x295, 3x315, 3x335

B. EMOM 10
{
5 benchpress at bodyweight (170 - I scaled to 135)
100m run
}

I added

C. MU rehab work
2x5 slow strict pullups
2x3 Ring dips
2x3 ring pullups

2016-07-07 WOD

Active Recovery Day

WARM
std warmup

MAIN

A. 1k row
3:57

B. Work to a heavy CJ
5x45, 3x75, 3x95, 2x115, 2x135, 2x155, 2x175, 3x185 (clean, failed jerk on all 3)

C. One Arm Chinup
3x2/side, assisted with band

D. 5 rounds, not for time
{
10 GHD situps
1 HShold for balance
}

E. Strict BarMU
2 attempts, 1 successful. Just wanted to test shoulder out
Also did 2x3 ring dips

2016-07-06 WOD

WARM
std warmup
40 wallball passes 10#
200m OH plate walk

MAIN

A. For time: 25-20-15-10-5 of
{
DU
Strict press (I did 75#)
}
time: 11:46

5 min rest

B. For time: 5-10-15-20-25 of
{
pullup (did first 10 strict, other 65 kipping)
KBS 53#
}
time: 12:55

5 min rest

C. 21-15-9 of
{
HSPU
T2B
}
time: 16:28

I added

D. 3 rounds, not for time
{
TuckBackLever ~5s one leg extended
3 Banded Front Lever pull
}

2016-07-05 WOD

WARM
std warmup
200m run

MAIN

A. Work to a heavy 3 rep back squat
warm: 10x45, 8x95, 5x135
main: 3x185, 3x205, 3x225, 3x245

B. For time:
{
30 Back Squat at 185 (I did 165)
20 Back Squat at 205 (I did 175)

10 Back Squat at 225 (I did 185)

}

C. "Coe" (scaled, w 13 min cap). 10 rounds for time

{

10 Thruster 95# (I did 75#)

10 Ring Pushups (I did first 3 rounds on rings, then remaining regular pushups

}

Hit cap at 8 rounds even

2016-07-03 Active Recovery Day

Normally would run, but trying to go easy on my calf, so went to the gym at work.

A. 10 min foam roll

B. 80% effort, not for time
{
800m row
HS Hold ~20s
700m row
HS Hold ~20s

600m row
HS Hold ~20s

500m row
HS Hold ~20s

400m row
HS Hold ~20s

300m row
HS Hold ~20s

200m row
HS Hold ~20s

100m row
HS Hold ~20s

}

C. Curved bar curls

5x30#, 5x50#, 5x70#

2016-07-02 WOD

WARM
std warmup
200m run

MAIN

A. AMRAP 15
{
200m run
3 box jump 34"
1 squat clean
1 front squat
1 push jerk
}
weight: 135, 135, 155, 155, 175, 175, 185
7 rounds + 1 run

wait 5 min

B. For time
{
50 cal row
25 wall walks(!)
800m run
}
time: 16:49

2016-07-01 WOD

WARM
std warmup
200m run

MAIN

A. AMRAP 14
{
35 Airsquats (subbed for 70 DU due to calf injury)
7 MU (subbed PU first round, C2BPU second round, then BarMU for 2 rounds after that)
7 Power Clean 135#
}
4 rounds

B. 3x5 Benchpress
warm: 5x45, 5x95
main: 5x135, 5x155, 5x165

superset w

C. 3x8 Ring Pushups