2019-07-31 Yoga

Slept in through gym time this morning, but made it to evening yoga

A. 1hr yoga class

2019-07-30 WOD

WARM
~5 min Airdyne (didn't measure cals)
std warmup
200m run

MAIN

A. 3 rounds, not for time
{
1 legless rope climb (Rx was 2 standard rc's)
30 DU
4 tall box jump 24"
}

warm for B:
deadlift 5x95, 5x135
2 MU

B. 16 min AMRAP
{
8 deadlift 165# (Rx was 225, but goal was 50% so...)
4 MU
200m run
10 deadlift 165# (Rx was 225, but goal was 50% so...)
5 MU
200m run

12 deadlift 165# (Rx was 225, but goal was 50% so...)
6 MU
200m run

14 deadlift 165# (Rx was 225, but goal was 50% so...)
7 MU
200m run

4 deadlift 165# (Rx was 225, but goal was 50% so...)
(hit time cap)
}
22MU, 48 deadlift, 800m run

2019-07-29 WOD

WARM
400m run (tread)
std warmup
200m run

MAIN

A. Work to a heavy 3 rep max back squat
(haven't been on the cycle so didn't go too heavy)
5x45, 5x95, 5x135, 3x165, 3x185, 3x205

B. For time: 27-21-15-9
{
One arm DB power clean & jerk 50#
T2B
}
time: 11:14

I added

C. Weighted StrictMU
2xBW, 1x10#, 1x15#, 1x20#(failed)

2019-07-28 Yoga

A. 1hr yoga class

2019-07-27 WOD

Saturday partner workout w Tom.

WARM
500m row
std warmup
400m run

MAIN

A. 4 rounds each for time
{
7 Push Jerk 115#
12 back squat 115# (Rx was 14 reps)
}
8 min

rest 3 min

A. 5 rounds each for time
{
5 front squats 115# (Rx was 7)
14 pullups
}
12:30

rest 3 min

C. 3 rounds each for time
{
5 Clean & Jerk 115# (Rx was 7)
1 legless rope climb 12' (Rx was 2 to 15' or 3 to 12')
}

forgot to note time on this one

D. 800m run

I added:

E. 2 strict MU

2019-07-26 WOD

WARM
500m row
std warmup

MAIN

A. 3-3-3 x3 OH Press
warm: 5x45, 5x65
main: 3-3-3 @75, 95, 95 (failed a couple reps on last set)

B. 5 min AMRAP
{
5 Power Clean 135#
10 T2B
}
4 rounds + 3 power cleans

4 min rest

C. 5 min AMRAP
{
10 deadlift 155#
5 burpee box jump 24"
}
4 rounds + 2 deadlift

I added

D. Slow MU practice
3 strict MU - ~10s each

2019-07-25 WOD

Active recovery day

WARM
std warmup
500m row
200m run

MAIN

A. Work to a moderate way Clean & Push Jerk
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165

B. (superset w above) HS Work
2 HS Hold for balance
2 Headstand raise
2 HSPU negatives

C. 10 rounds, not for time
{
1 strict MU
2 pistols
}

2019-07-24 WOD & Yoga

WARM
750m row
std warmupB
200m run

MAIN

A. Skill work - barMU
8 kip swings
8 hip to bar
5 barMU

B. 4 rounds for time
{
200m run
30 DU
3 BarMU (Rx was 5)
}
9:00

I added:

C. 5 rounds, not for time
{
1 HSHold 5-10s
10 GHD situps
}

- Later -

D. 1hr yoga class

2019-07-23 WOD

WARM
std warmup
400m run
snatch drills

MAIN

A. EMOM 8
{
Snatch high pull
Snatch
}
45, 45, 65, 65, 65, 65, 75, 75

B. Tabata push press x3:

B1. Tabata push press 95#
8, 6, 5, 4,4,4,4,4 = 39 reps

rest 3 min

B2. Tabata push press 65#
9,8,7,6,5,5,5,5 = 50 reps

rest 3 min

B3. Tabata push press 45#

10,9,8,7,6,6,6,8 = 60 reps

I added.

C. 3 Strict MU

2019-07-22 WOD

WARM
std warmup (missed most of it)
200m run

MAIN

A. 3x 3.3.3 BackSquat clusters
warm: 5x45, 95, 135
main: 3x 3.3.3 @ 165

B. 12 min AMRAP
{
24 cal AirDyne
24 alt lunges
12 pullups
20s hanging l-sit
}
3 rounds + 12 cal airdyne

I added

C. MU practice
3 strict MU

2019-07-21 Sunday run & bike

A. Run 5.73 km, 26:53, 4:42 pace

later

B. Bike ~10km, not for time

2019-07-20 WOD

WARM
500m row
std warmup
200m run

MAIN

All parts w partner

A. 7 min amrap
{
7 cal row (partner kbs)
100m run (together)
14 KBS 53# (partner rows)
100m run (together)
}
3 rounds of above, plus 2 cal on rower

2 min rest

B. 7 min amrap
{
14 partner wallball (7 each)
7 T2B (partner hangs from bar)
30s bar hang (while partner does T2B)
}
3 rounds

2 min rest

C. 7 min amrap
{
15 cal AirDyne
partner does DB snatch 50# until 1st partner done airdyne
}
4 full rounds

2019-07-19 WOD

WARM
std warmup
few of each movement below

MAIN

A. For time, 40 min cap
{
400m run
100  barbell curls 45#
400m run
100 alt lunges

400m run
100 CG pushups

400m run
100 Back Squat 45#

400m run
100 OH Press 45#

400m run
100 alt DB Curl 25#

}

42:54 (went over a bit to finish)

2019-07-18 WOD

Active recovery day

WARM
std warmup

MAIN

A. Row 1k
3:56

B. Work to a heavy CJ
3x75, 3x95, 3x115, 3x135, 2x155, 1x175 (clean, failed the jerk)

C. HSHold
6x 5-10s (superset w above)

D. Not for time:
{
1 strict MU
10 GHD situp
2 strict MU
10 GHD situp

3 strict MU (failed 3rd)
10 GHD situp
}

2019-07-17 WOD

Back to the box!

WARM
750m row
std warmup

MAIN

A. 3-3-3 x3 Front Squat clusters
3-3-3 Front Squat @ 95
3-3-3 Front Squat @ 115

3-3-3 Front Squat @ 135

B. 14 min Amrap
{
10 Power Snatch 75# (Rx was 12 @ 95)
8 C2B Pullup
200m run
}
4 sets plus 10 snatches

2019-07-16 Travel Workout

Ran around Zurich for the one morning I was going to be here

A. Run 5.3km, 28:42, pace 5:25

2019-07-15 Paris travel workout

Ran around the city a bit, and did a park workout at a park I found w pullup bars and such

A. Run 6.48km, 36:28, 5:38 pace (but was broken around below)

B. 4 rounds, not for time
{
5 pushups
4 dips
3 pullup
2 BarMU
1 Wallwalk
}

2019-07-14 Travel Workout

Thought I'd see how I did at Murph, having done it 2 days ago.

A. "Murph". For time:
{
- 1mile run

- 20 sets of
{
5 pullups
10 pushups
15 air squats
}

- 1 mile run
}
time: 42:30

2019-07-13 Travel Workout

Still pretty sore from yesterday, so did a run at moderate pace, stopped to take a few pix of Luxembourg gardens.

A. Run 5k, not for time.

2019-07-12 Travel Workout

Found a cool area beside the seine with pullup bars and such, so.... Murph!

A. "Murph"
- 1 Mile run
- 100 pullups
- 200 pushups
- 300 squats
- 1 Mile run

Did *approx* a mile run from apartement to workout area (~1.5k)

Then 20 sets of 5-10-15


Then ran back.

Time. 44:30

2019-07-11 Travel Workout

Found a place along the Seine that has pullup bars and some other workout gear, so...

A. 1.5km run

B. 2x5 pullup

C. 5 rounds, not for time
{
10 Air squats
8 pushups
6 dips
4 chinups
2 BarMU
}

D. 3 rounds, not for time
{
1 tuck front lever
1 HSHold
}

E. 1.5km run

2019-07-10 Travel Workout

A. Run 7.0km; 37:36;  5:22 pace

2019-07-08 Travel Workout

Dropped by the same gym in Amsterdam. They had a CF class going on at 7, but it was full, so I did my own thing.

WARM
Run 1.2km (on way there)
std warmup

Main

(A, B, borrowed from April 12)
A. 3x3 push press w increasing weight
warm: 1x4 w 45#
main: 3x95, 3x115, 3x135

B. For time:
B.1. 800m row buy-in

B.2.
{
5 Power Clean 135#
3 Front Squat 135#
3 Strict MU
}

B.3. 800m row cash-out

Time: 18:30 (previous: 16m, but I had to do a lot working in with others there, etc)

C. 3 rounds,  not for time:

{

3 DB Snatch/side 55#

20-30s HSHold 

}

2019-07-07 Travel Workout

Found a great gym about 1km from my Airbnb here in Amsterdam. Sunday was open gym, so repeated the workout I did in Zermatt to see how I compared at sea level :-). Tomorrow they have a class I'll join.

A. 1.5km run (on way there)

B. activation
{
CJ 5x45, 3x95, 3x115, 2x135
HSHold 2x10s
2 strict MU
}

C. 10 rounds for time:
{
3 CJ 135# (Power Clean & Push Jerk)
2 Strict HSPU
1 Strict MU
}
17:30 (few min better than a week ago)

D. 3 rounds, not for time
{
1 tuck front lever 5s
1 tuck back lever 5s
}

2019-07-06 Travel Workout

Went for a run in Brussels. The Tour de France was starting here this morning, so it was NUTS getting around with all the barricated streets/intersections. Slowed me down a lot.

A. Run 5.1km;  35.22 ; 6:56 pace

2019-07-05 Travel Workout

A bit of a run plus an improvised park workout.

A. Run 3.55km; 19:26; 5:29 pace

B. 5 rounds, not for time:
{
5 dips
5 pushups
5 tuck front lever pullups
3 chinups
}

C. HS Holds
5x10s

2019-07-04 Travel Workout

Travel workout while in Brugges.

A. Run 5.8km, 36:18, 6:15 pace

2019-07-03 Travel Workout

Out for a run in Pierrefonds, France.

A. Run 4.58km, 25:00, 5:27 pace

2019-07-01 Travel Workout

A. 5.53km run, 31:50, 5:46