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

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

}

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

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)

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 :-)

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)
}

2017-04-23 Sunday Run

A. Run 11.94km. 57:56. 4:51 pace.

Tried doing ~80% effort (for a long run effort), but focusing on keeping my traps flexed, shoulders back, back straight to slight arch. Really helped

2017-04-22 WOD

WARM
std warmup
60 wallball passes #14
Clean & Jerk warmup

MAIN

A. 20 min EMOM
{
8 wallball 20#
1 SquatClean & Jerk 135# Rx, build over time
}
1st 6 rounds 95#
next 6 rounds  115#
next 5 rounds 135#
Last 3 rounds 155#

B. 5x8 Benchpress
8 x 95#, 8 x 115#, 6 x 135#, 6 x 135#, 4 x 135#

C. (Superset w above)

close-grip pushups - no breaks or pause till fail:

7,8,6,6,5

2017-04-21 WOD

WARM
std warmup
2x10 KB deadlift 36#
2x10 KB thruster 36#
thruster & deadlift warmup

MAIN

A. For time:
{
800m run
20 Thruster 95# (Rx was 135#)
20 Deadlift 185# (Rx was 255#)
10 MU (did 1,2,3,2,1,1)
20 Deadlift 185# (Rx was 255#)
20 Thruster 95# (Rx was 135#)
800m run

}

time: 20:30

I added

B. 4x HSHold, ~20s each

2017-04-20 WOD

ACtive recovery day. did some rowing & skill work.

WARM
std warmup

MAIN

A. 500m row

B. Work to a heavy CJ
5x45, 3x95, 3x115, 3x135, 3x155, 1x175(failed)

C. Weighted GHD Situps
3x6 w 25# plate on chest

D. MU Work
2x3 ring pullups
multiple strict MU attempts, only 1 successful
2 kipping MU

2017-04-19 WOD

WARM
std warmup
50' 100# d-ball carry

MAIN.

A. 16 min AMRAP
{
20 cal Airdyne
5 BackSquat 185# (scaled, since I've missed most of cycle. Should've been 70-80%, or ~225-250)
10 DB Snatch 45#
15 pushups
}
3 rounds + 17 cal airdyne

B. 2k row
8:30-ish

I added

C. Chinups - 5 with very slow negative (~20s)

D. 3 rounds
{
5 second tuck back lever hold
5 second tuck front lever hold
}

E. 1 min HSHold

2017-04-18 WOD

WARM
std warmup
pushpress warmup

MAIN

A. 3 rounds for time
{
42 DUs
30 Pushpress 65#
18 pullups (scaled to 12 reps)
}
time: 10 min

B. 5x3 deadlift at 80% (I didn't quite go that high as I've missed most of this cycle)
warm: 5x95, 5x135, 5x185
main: 3x225, 3x225, 3x255, 3x275, 3x295

I added:

C. 5 rounds, not for time
{
15 GHD situps
1 HSHold
}

2017-04-17 WOD

WARM
std warmup
snatch warmup

MAIN

A. Snatch complex. EMOM 10
{
Power Snatch
Hang Snatch (full)
OH Squat
}
warm: PVC, 45#
main: 5x65#, 3x75#, 1x85#, 1x95#

B. 16 min AMRAP
{
400m run
30 Air Squats
10 pushups
5 HSPushups
}
4 rounds + run + 30 squats

C. MU Practice
1 strict MU (yay!) and 2 failed (boo!)

2017-04-16 Sunday Run

Legs were pretty smoked from Fri/Sat, so I knew I'd be slower than usual, so figured I'd go a little longer.

A. Run 11.81km; 1:01:37; pace avg of 5:13 min/km

2017-04-15 WOD

WARM

row 5 min (30s slow, 30s hard, repeat) ~1200m

std warmup

2 min DUs

MAIN

A. 3 rounds for time:

{

30 cal row

60 DU

30 ball slams 20#

}

time: 13:25

3 min rest

B. 3 rounds for time

{

8 Power Snatch 115# (I scaled to 6 at 75#)

8 box jump overs 24"

8 T2B

}

Hit 10 min timecap; 4 rounds, 12 reps

3 min rest

C. 3 rounds for time

{

6 D-ball over shoulder (100#). Rx was 8 reps

8 burpees over the bar

8 pullups

}

I added: 

D. MU work

3 ring pullups

1 strict MU (yay! quit at one!)

2017-04-14 WOD

WARM
2 min airdyne
standard warmup

MAIN

A. 20 rep Back Squat - AHAP unbroken
warm: 5x45, 5x95, 5x115, 5x135
main: 20x155

B. 30 Squat Clean Thruster for time, 12 min cap. 135# Rx (I scaled to 115#)
time: 7:47

C. 3 min amrap
{
5 burpees
10 T2B
}
3 rounds + 5 reps

D. 3 min amrap
{
5 KBS 35# (Rx was 70#)
5 Goblet squat 35# (same)
}
7 rounds + 5 reps

I added:

E. 3 rounds, not for time:
{
10 GHD situps
20s HSHold
1 BarMU
}

F. 3 Back Bridges, ~5sec hold

2017-04-13 Travel Workout

Short one as I had limited time.

A. 2k run (~5:10 pace)

B. 4 rounds, not for time
{
8 Hanging leg raise
8 dips
8 pushups
}

C. 2k run (~5:10 pace)

2017-04-11 Travel Workout

Managed to get to the  hotel gym at 9pm, wasn't feeling too motivated but figured I'd better do at least a lightweight workout.

A. 500m row

B. 4 rounds, increasing weight
{
1 Clean
5 Front Squat
3 Power Clean
2 Push Jerk
}
45, 95, 115, 135

C. 3 rounds
{
3 strict pullups
5 dips
3 chinups
}

D. 3x5 db bicep curps
25, 30, 35

2017-04-09 Travel Workout

Sunday run, this time around the old neighborhood

A. Run 9.28km. 47:23. 5:07 pace (probably a bit faster on average, but stopped to take some pics along the way.)

2017-04-08 WOD

Got back from airport 2am, managed to get up at 6 and make the 7am wod. Did some scaling though as I wasn't 100%.

WARM
Std warmup

2x8/arm KB push press 35#

2x5 pullups

Bear complex warmup

MAIN

A. 30 rounds bear complex 75# (Rx was 115, I went light)

{

Power Clean

Front Squat

Push Press

Back Squat
Push Press

}

Any time you break:

{

3 pullups (Rx was 1 rope climb)

3 burpees

6 T2B

9 Wallball

}

Finished it in 10:25 – broke twice

B. (cut this short as I had to leave to drive a kid somewhere). 10 min EMOM (was 15)

{

Even min: 3 MU (Rx was 5)

Odd min: 12 cal row (Rx was 15)

}

Did 5 of each. Mus were 2+1 for all rounds but one where I did 3 unbroken

2017-04-07 WOD

WARM
std warmup
3x10 KBS 35#
Snatch/OHSquat warmup

MAIN

A. 12 min amrap
{
8 OH Squat 75# (Rx was 10 at 115#)
8 pullups with band (Rx was 10 strict)
100m farmer carry (2x53#) or d-ball carry (70#) (did 2fc, 1dbc)
}
3 rounds + 8OH Squat + 3 pullups

B. 3x8 benchpress
3x8 @ 135#

C. 3x8 weighted dips (superset w above)
8 at body weight, 2x5 w 53# weight

D. 3 sets chinups, max reps
just did 3x6 w good form

2017-04-06 WOD

Active recovery day, so took it kind of light.

WARM
std warmup
500m row

MAIN

A. Build to a moderate Clean & Jerk (full squat clean + push jerk)
3x45, 3x75, 3x95, 3x115, 3x135, 2x155, 2x165

B. 5x HSHold for balance

C. Strict MU attempts
did some ring pullups and 4 failed attempts at strict MU.

2017-04-05 WOD

WARM

std warmup

MAIN

A. 30-20-10 of

{

Airdyne for cals

Russian KBS 70# (I scaled to 53)

}

time: 5:25

5 min rest

B. 800m run, then immediately:

20MU for time, 6 min cap (I went over a bit but finished in 6:50)

5 min rest

C. 2K row @ 80%

8:00 or so

I added:

D. Not for time:

{

50 situp

50 v-ups

50 T2B

}

2017-04-04 WOD

WARM
std warmup
3 rounds
{
30s DU
30s air squats, mtn climbers, burpees
}

MAIN

A. Snatch drills w 45# bar. 2X the following:
{
6 high pulls
6 power snatch
6 OHs
6 sntach
}

B. 3 rounds for time
{
30 DU
15 Power Snatch 75#
200m run
}

C. 5 min EMOM
{
2 Snatch (60% and increasing)
}
65#, 75#, 75#, 85#, 95#

I added:

D. 4 rounds, not for time:
{
30s HSHold (parallettes)
30s L-sit (or 2x15) w parallettes
15 pushups
30s OH Squat hold w 25# bar
}

(later)
E. remainder of 100 pushups (2x15, 2x10)




10:25

2017-04-03 WOD

back to the box after week's vacation.

WARM
std warmup
20 medball passes
400m run

MAIN

A. Monthly challenge. Max rep thrusters unbroken 95#

B. 3 rounds, each for time, 3 min rest b/t
{
25 cal row
5 Deadlift. add 10# from last week (i've missed 2 weeks DL so just did 225)
10 HSPU (did 7,9,7, all strict)
}
2 min
2:30
2:33

C. Accessory work
5 rounds, not for time:
20 DU
10 inclined pushups

D. MUs
1,1,2

2017-04-02 Sunday Run

Back home after a week of vacation. Decided to push a bit and see whether a week of running every day helped or hurt my performance. Turns out it helped!

A. 10k run; 46:12; 4:36 pace.

Only about one minute slower than my 10k pm of 45:07

Note pace over course of the week (sunday was really slow because I was still messed up from 17.5). Think the PDX colder temp helped too.

(distance, pace)
Sun - 5.0 - 5:48
Tues - 9.8 - 5:36
Wed - 9.5 - 5:35
Thur - 10k - 5:11
Fri: 9.32 - 5:09
Sat: 8.7k - 5:09
Sun: 10k - 4:36

2017-04-01 Travel Workout

A. Run 8.66km. 44:32; 5:09 pace