2018-12-31 Downhill skiing

No gym today, but went downhill skiing for the day

2018-12-30 Yoga

Skipped the sunday run.

A. 1hr yoga class

2018-12-29 WOD

WARM
std warmup
few of movements below

MAIN

A. EMOM 8
{
Odd: 4 MU unbroken (Rx was 6)
Even: 30s DBallHold 100#
}

B. 24 min AMRAP. With partner.
{
20 synchro alternating goblet lunge 50# DB (10/side)
20 24" alternating partner box jumps  (10 each)
20 syncro pushups (20 each)
100m 50# suitcase carry
}
4 rounds + 10 lunges + 4 box jumps

2018-12-28 WOD

WARM
std warmup
500m row
deadlift warmup
snatch drills

MAIN

A. 4 rounds
{
10 GHD situp
5 Deadlift (1x5x185, 4x5x225)
}

B. ladder up and down of 3,4,5,6,7,7,6,5,4,3 (50 reps)
{
HSPU
Snatch 75# (Rx was 95#, and I did first 25 as full snatches, second 25 as power snatches
}
16min-ish forgot to write time down

C. Accessory work. 5 rounds of
{
3 strict pullups 2010 tempo
3/side 1/2 kneel KB Press (3 rounds at 26#, 2 rounds at 36#)
}

2018-12-27 WOD

Active recovery day, but felt like pushing hard given holidays this week. So modded this rowing/HSPU/MU workout I did back on

WARM
std warmup
1500m row (in 4 sets)

MAIN

A. 10 rounds for time:
{
Row (1000m, 900, 800.... 100 (5500m total)
HSPU (1,2,3.... 10) - first 5 sets (15) strict after that kipping (remaining 40 reps)
3 MU (couple rounds were 3 unbroken, some 2+1, some 3x1)
}
time: 43:30

2018-12-26 WOD

WARM
std warmup
1700m row
clean drills (medball clean, barbell)

MAIN

A. 10 min EMOM
{
Clean
PushPress
PushJerk
}
4x95, 4x115, 2x135

B. For time:
{
21-15-9 of
{
Back Squat #115
burpee
S2OH (PushJerk) #115
}
14:50

5 min rest

12-9-6 of
{
Back Squat #135
burpee
S2OH (PushJerk) #135

}

9:50
}
Total time: 29:40

I added:

C. 3 rounds, not for time
{
1 20s HSHold
1 20s slow strict MU
}

2018-12-25 Workout

Gym closed today, did just a quick one at home

A. 5x40 DU

B. (superset w above) 5x20 pushup

C. 5xHSHold
~20s each

2018-12-24 Workout

BCF closed, did lightweight workout at Intel Gym

WARM
std warmup

MAIN

A. 1000m row
4:10

B. 3x5 front squat 95, 115, 135#

C. (superset w above) 3x5 strict pullup, wide grip

D. 3x8 DB Curl 2x25, 2x30, 3x25

E. (superset w above) 3x8 DB incline benchpress 2x25

F. (superset w above) 20-30s HSHold (x3)

2018-12-23 Sunday Run & Yoga

A. 4.5km run (will fill in details later)

later

B. 1hr yoga glass.

2018-12-22 12 Days of Christmas WOD

WARM
1200m row
std warmup
several of all movements below
clean & snatch warmup

MAIN

A. 12 days of Xmas. Do it like the song. 1, then 2+1, then 3+2+1...
{
1 CJ 145# (Rx was 165#) (12x1 = 12 reps)
2 Ring MU (11x2 = 22 reps - last 2 were strict, rest kipping)
3 Box Jump 24" (10x3 = 30 reps)

4 Hang Power Snatch 95# (Rx was full snatch at 115) (9x4 = 36 reps)

5 Bar Facing burpees (8x5 = 40 reps)
6 Push Press 95# (Rx was 115#) (7x6 = 42 reps)
7 T2B (6x7 = 42 reps)
8 Pistols (5x8 = 40 reps)
9 Wallball 25# (Rx was 30#) (4x9 = 36 reps)
10 C2B pullups (3x10 = 30 reps)
11 HSPU (2x11 = 22 reps) - did both sets strict and unbroken
12 Front Squat 95# (Rx was 165) (1x12 = 12 reps)
}
Time: 48:30
Brutal. 364 reps altogether!

2018-12-21 WOD

WARM
std warmup
3 min AirDyne

MAIN

A. 5x5 benchpress at 70%-ish
warm: 5x45, 5x95
main: 5x5 @ 135#

B. superset w above
5x10 DB row 2x35#


C. 13 min amrap
{
2 ropeclimbs 12' (I did legless)
15 GHD situp
15 Push Jerk 95# (Rx was 115#)
15 cal AirDyne
}
 158 reps (15 cals + 10 push jerk short of 4 rounds)

2018-12-20 WOD

Active recovery day. Did a quick one before heading to airport

WARM
quick warmup
1000m row

MAIN

A. Work to a heavy CJ
{
3x75, 3x95, 3x115, 2x135, 2x155, 1x165
}

B. 6 rounds, superset w above
{
1 20s HSHold
1 StrictMU
}

2018-12-19 WOD and Yoga

(went in late after having some blood work done)

WARM
std warmup
~3 min AirDyne
snatch warmup

MAIN

A. EMOM 12
{
even: 12 GHD Situp
odd:
{
1 Snatch
3 OH Squat
} 3x65, 3x75
}

B. For time, 14 min cap
{
50 Wallball 20#
50 pullups
35 Wallball 20#
35 pullups

20 Wallball 20#
20 pullups

}

14:30

(later)

C. 1hr yoga class

2018-12-18 WOD

WARM
missed the entire warmup so did some light stretching then took part A lighter than usual

MAIN

A. 5x3 Front Squat at 70%
5x45, 5x95
3x115, 3x145, 3x165, 3x165, 3x165

B. 5 rounds, each on a 2 min mark, rest remainder of 2 min
{
10 T2B
30 DU
2 Cleans (3 sets at 135#, 2 sets at 155#)
}

I added:

C. 3 rounds, not for time
{
1 strict MU
1 HSHold 15s
}

2018-12-17 WOD

WARM
250m row
std warmup
deadlift warmup

MAIN

A. EMOM 10
{
3 Deadlift at ~70% (or build to...)
}
2x185, 2x205, 2x225, 2x245, 2x265

B. 3 rounds for time
{
30 DU
20 Box DB Step-ups 2x25, 20"
8 PowerClean + Push Jerk (Rx was 10) #115
}
10:30

6 min rest (I rested 5:30, went at 14:00)

C. 3 rounds for time
{
15 Wallball 20"
12 DB Snatch 45#
9 burpees
}
7:30

I added

D. 3 Strict MU - practice for form

2018-12-16 Yoga

Skipped the Sunday run this morning, but did make it to yoga this evening

A. 1HR yoga class

2018-12-15 WOD

WARM
std warmup
1200m row
deadlift warmup: 5x95, 5x135, 2x185

MAIN

A. "Scooter". 30min AMRAP with Partner. 1 Partner rests while other partner completes a full round, then switch
{
30 DU
15 pullups
15 pushups
100m run
}
(Completed 8 rounds each)
I added a strict MU during the rest of each round, for 5 rounds, then too fatigued after that.

Then, in 5 min, work to a heavy Partner Deadlift
Partner Deadlift 1x225, 1x315, 1x405, 1x495, 1x585

2018-12-14 WOD

WARM
std warmup
500m row
2x
{
8 goblet squat 26#
10 hollow rocks
}
Snatch warmup
Back squat 5x45, 5x95, 5x135

MAIN

A. 10 min EMOM
{
5 Back Squat 165#
20s ring l-sit
}

B. 20 min cap:
{
b1. for time:
{
50 KBS 53#
10 strict HSPU
40 KBS 53#
8 strict HSPU

30 KBS 53#
6 strict HSPU

20 KBS 53#
4 strict HSPU

10 KBS 53#
20 strict HSPU

}

time: 10:30

In remaining time (9:30), work to a heavy snatch:

{

2x65, 2x75, 2x85, 2x95, 2x105 (power snatch on the 105)

}

}

2018-12-13 WOD

active recovery day

WARM
std warmup
3/side TGU with 10# DB

MAIN

A. 1k row
4:03

B. Work to a heavy/moderate CJ
5x45, 3x75, 3x95, 2x115, 2x135, 2x155 (latter rep failed the jerk)

C. (superset w above) HS Hold
6, at 10-15s each

D. MU practice
2 strict MU
2 slow strict MU (12s each)

2018-12-12 WOD & Yoga

WARM
std warmup
3 rounds
{
10 wallball
5 One leg KB deadlift/side 35#
10 KBS 35#
}
Squat/clean warmup

MAIN

A. 5 min AMRAP - max weight moved in 5 min, choice of weights
{
Squat Clean Thruster 135# (choices were 95, 135, 165)
}
16 reps (would have had to do 23 reps at 95, which would have been easier, but felt like going heavier)

B. 4 rounds for time
{
7 deadlift 185 (Rx was 225#)
7 burpees
14 pullups
1 min DBall Hold 100#
}
11:45

I added

C. 3 rounds, not for time
{
3/side one arm DB OHSquat 16#
1 HSHold ~20s
}

(later)

D. 1Hr yoga class
(this week's was hella hard with lots of binds and such)

2018-12-11 WOD

WARM
std warmup
3x10 KBS 36#
clean drills

MAIN

A. EMOM 10
{
1 Power Clean
1 Hang Power  Clean
1 High Hang Power Clean
}
2x95, 2x115, 1x125, 2x135, 2x155, 1x165

B. 14 min AMRAP
{
20m OH Plate Lunge 45#
4 MU
20 cal AirDyne
}

I added:

C. 3 rounds, not for time
{
1 HSHold
1 StrictBarMU (Failed 2)
}

2018-12-10 WOD

WARM
std warmup
2x250m row

MAIN

A. Work to a heavy:
{
3 snatch grip push press
3 OH Squat
}
2x45, 1x65, 1x75, 1x95

B. 20 min EMOM - rotate stations each minute:
{
15 GHD situp
10 Ring Dip
10 box jump
15 cal row
}
5 rounds

I added

C. 3 rounds, not for time
{
1 One Arm Chinup/side (assisted)
1 tuck front lever
}

2018-12-09 Sunday Run and Yoga

A. Run 10.12 km; 47:30, 4:42 pace

not a bad pace considering I hadn't run 10k for a bit

later...

B. 1yr yoga class

2018-12-08 WOD

WARM
std warmup
4x500m row, with misc movements in between

MAIN

A. Tabata w partner alternating rounds
odd: DBall Hold 100#
even: KBS 53# (~12 each round)

B. 8 min AMRAP w partner
{
1: 200m run (pace setter)
2: {
10 alternating lunge
10 DB pushpress 2x35#
}
}
~5 rounds of each

3 min rest

C. 8 min AMRAP w partner
{
1: 20 wallball 20# (pace setter)
2: (did Rx+)
{
8 T2B
8 Ring Dip
}
}

3 min rest

D.8 min AMRAP w partner
{
1: 250m row
2:
{
5 box jump 24"
5 burpees
}
}
~6 rounds each

I added:

E. Slow strict MU practice
1 1 5s, 1 10s, 1 15s, 1 20s

2018-12-07 WOD

WARM
std warmup

MAIN

A. 5x3 benchpress at 60-70%
warm: 5x45, 5x95
main: 3x135, 3x145, 3x155, 3x155, 2x165

B. For time:
10 MU buy-in (I did 8)
50 DU
50 cal Airdyne
40 OH Squat 75#
40 pullup
30 Thruster 75#
30 GHD situp
10 MU cash out
time: 10:50

2018-12-06 WOD

WARM
missed most of warmup
1000m row (4:10)

MAIN

A. Work to a heavy CJ:

5x45, 3x75, 3x95, 3x115, 2x135, 2x155, 1x165

B. HSHold ~15s (superset w below)

C. StrictMU practice
1,2,3,2,1 (superset w above)

2018-12-05 WOD

WARM
std warmup

MAIN

A. Deadlift 3x5 @ 70-80% (did a few less reps - see below)
warm: 5x45, 5x95, 5x135, 5x185,
main:  5x225 (60%), 3x275, 3x275 (75%)

B. 5 rounds, 3 min AMRAP + 90s rest b/t
{
2 DBall cleans 100#
7 Push Jerk 95# (Rx was 135#)
}
5 rounds on first 3 min; 4 rounds even on next 4 sets of 3 min

I added:

C. 3x1/side One Arm Chinup (assisted)

2018-12-04 WOD & Yoga

WARM
std warmup
40 wallball passes

MAIN

A. Activation, 4 rounds, not for time
{
3 Snatch Balance 45#
3 Snatch 45#
10 cal AirDyne
}

B. 20 min EMOM
{
5 burpees
1 Snatch
}
4x55#, 4x65#, 5x75#, 4x85#, 2x95#, 1x105#


That evening...

C. 1hr yoga class

2018-12-03 WOD

WARM
300m row
std warmup
clean drills

MAIN

A. 10 min EMOM
{
even:
{
High Hang Power Clean
Hang Clean
Split Jerk
}
2x95 (warmup was 1), 2x115, 2x135

odd:
12 T2B (did 11 last few sets)
}

B. 4 rounds for time:
{
200m run
8 Hang power Clean 115# (Rx was 10 at 135#)
20 HR Pushups
}
10:40

2018-12-02 Sunday Run

Run in the morning (shorter than usual due to being MESSED UP from all those squats yesterday). Yoga in the evening (edit: at least that was the plan, but we went, and yoga was cancelled)

A. Run 5.62km, 26:02, 4:38 pace

(Later)

B. 1hr yoga

2018-12-01 Wishing on a WoD

First year I've been able to do the Make-a-wish fundraiser for a while

WARM
std warmup
500m row
few of each movement below.

MAIN

A. Wishing on a Wod: 30 min amrap
{
5 pushup
10 situp
15 AirSquat
}
38 rounds: 190 pushups, 380 situps, 570 airsquats

I added

B. BarMU practice
{
5 strict pullup
2 BarMU
2 StrictBarMU (sloppy though)