2019-09-30 WOD

WARM
50 cal Airdyne
std warmup
snatch press drills

MAIN

A. 3 sets:

3 Snatch Grip push press
3 OH Squat, 2 sec pause at bottom
}
warm: 45, 45
main: 45, 65, 65

B. 4 rounds, each for time, on 4 min mark (0,4,8,12 min)
{
15 wallball 20#
8 T2B
15 cal airdyne
}
1:26, 1:26, 1:26, 1:28

accessory

C. 3 rounds, nft
{
20s HSHold
10 GHD back extensions
}

2019-09-29 Sunday Run & Yoga

A. Run 5.61km, 27:22, 4:53 pace

later

B. 1hr yoga class

2019-09-28 WOD

Partner WOD. Tom came along

WARM
4x300m row
std warmup

MAIN

A. 3 rounds - each partner does a full round, rests while partner does theirs
{
8 Deadlift 185# (Rx was 10 @ 225. Tom did 5@95#)
4 MU (Rx was 5. Tom did 10pullup/10pushup)
50 DU (tom did 100 SU)
}
time: 13min

5 min rest

B. 3 rounds - each partner does a full round, rests while partner does theirs
{
200m run
5 wall walk (Tom did 2)
5 power snatch 95# (Rx was 115 full snatch. Tom did 25# bar power snatch)
}
~13 min - didn't note time.

2019-09-27 WOD

WARM
std warmup
200m row
several of movements in A.

MAIN

A. 20 min EMOM, rotate on minute
{
A. 1 Power Clean + 4 Front Squat 135# (Rx was 5 reps)
B. 5 deficit HSPU 3" (Rx was 6-8)
C. 6 C2B pullups
D. 15s AirDyne Sprint (10-12 cal)
}

B. 3 rounds, not for time
{
5 benchpress 135#
5 Weighted Chinup (16#, 23#, 36#)
5 KB Goblet Squat 53#
}

2019-09-26 WOD

active recovery day

WARM
std warmup

MAIN

A. Row 500m
~2min

B. Work to a heavy Power Snatch
5x45, 3x65, 3x75, 3x85, 3x95, 2x115, 1x125(fail)

C. (superset w above)
5x3 Front Lever Raise

D. 3 rounds
{
1 HSHold ~15s
1 strict MU
}

2019-09-25 WOD

WARM
2 min Airdyne warmup
std warmup

MAIN

A. 10 min AirDyne for cals (capacity test)
174 cal

B. Work to a heavy 3 rep back squat
5x45, 5x95, 4x115, 3x135, 3x165, 3x185, 3x205

C. 20 rep back squat AHAP
20 @ 135#

I added

D. 3 rounds, not for time
{
10 banded face pulls
5/side KB OH Press 26#
}

E. 3 rounds, not for time
{
10s HSHold
1 Strict MU
}

F. 3 rounds, not for time
{
5 ab wheel roll out (from knees)
}

2019-09-24 WOD

WARM

200m row
200m run
10 cal AirDyne
std warmup
clean drills
2x3 T2B
2x1 MU
2x5 wallballs

MAIN

A. CF Open 14.4 - 14 min AMRAP
{
60 cal row
50 T2B
40 wallball 20#
30 Cleans 135#
20 MU
}
Got through 23 of the Cleans, so 173.

3 Times I've done this before
2014-03: 172
2015-12: 182 (Part of a throwdown comp)
2017-12: 170

2019-09-23 WOD

WARM
std warmup
clean drills

MAIN

A. Capacity test:

A1. Build to a heavy power clean in 8 min
5x45, 3x95, 3x115, 3x135, 2x155, 1x165, 1x175

Rest 4 min

A2. At 85% of above ORM (150# -  so I did 155), do AMRAP in 8 min
42 reps (sets of 3 every 30 seconds with one 30 miss in there (14 sets of 3)

B. 3 rounds, each a sprint, 2min b/t
{
5 strict HSPU
5 Front Squat (cleaned 1st from floor) 135# (75% of above)
}
30s, 31s, 32s

I added:

C. MU Practice
3 strict singles

2019-09-21 WOD

Tom came with me, but tweaked shoulder meant scaling everything (back squat, situp, box stepups, run)

WARM
std warmup
several of movements below
1200m row

MAIN

A. 10 rounds
{
5 thruster (start 75#, increasing weight per round)
10 pullups
5 box jumps 30"
200m run
}
Thruster weight: 2x75, 2x85, 2x95, 2x105, 1x115, 1x125
time: 29:29

2019-09-20 WOD

WARM
std warmup
snatch drills

MAIN

A. 10 min work on form w this complex
{
1 Snatch high pull
1 Snatch
}
4x45, 2x65, 2x75

B. For time
{
100-80-60-40-20 DU's
50-40-30-20-10 T2B
25-20-15-10-5 Cal Airdyne
}
24:48 (OMG that was a lot of T2B)

C. 3 rounds, not for time
3 Strict pullups 31x1 tempo

2019-09-19 WOD

Active recovery day

WARM
std warmup (was late and missed most of it)
clean drills

MAIN

A. 500m row
1:57

B. Work to a heavy Power Clean Push Jerk
5x45, 5x75, 3x95, 3x115, 3x135, 2x155, 1x175(clean, failed jerk), 1x165

C. (superset w above) HS work
HSHold ~10s x 6sets

D. 3 rounds, not for time
{
1 strictMU
5 Tuck Front Lever Pull
}

E. 3x5 Ab wheel rollout (on knees)

2019-09-18 WOD

WARM
std warmup
2x100m row sprint
2x10 KBS


MAIN

Capacity test, repeat from 2017-10-16, though structure was a bit different, and I scaled weight different, so can't really compare.

A. For time
{
250m row
15 burpees
25 KBS 3/4 height 70#
15 burpees
250m row
}
5:00 even

rest 12 min

B. repeat of A.
5:11

C. Benchpress 5-3-1 moderate heavy
warm: 5x95
main: 5x115, 3x135, 1x155

D. (superset w above)
2x5 ring dip
2x4 ring dip 31x1 tempo

2019-09-17 WOD

WARM
std warmup
150m row
300m row
several goblet squats, DB CJ, DB Front Squats at lighter weight
200m run

MAIN

A. 3x5 Goblet Squat, heavy-ish
5x35#, 5x50#
3x5 @ 60#

B. 14 min AMRAP. 2,4,6,8... of
{
DB Hang Power Clean 2x35#
DB Front Squat 2x35#
DB Pushup
}
Got 2,4,6,8,10,12,14,16 done = 72 reps of each

I added

C. MU Practice
1,1,2,1 StrictMU

2019-09-16 WOD

WARM
std warmup
750m, 400m, 300m row(s)
pullup warmup (3x3)
back squat 5x45, 5x75, 3x95, 3x115, 3x135
push jerk 5x45, 3x95, 3x115, 3x135

MAIN

Capacity test
{
A. 4 min max cal row
70 calories

1 min rest

B. 3 min max pullups
41 pullups

1 min rest

C. 2 min bw back squat
16 reps at 165#

1 min rest

D. 1 min S2O (push jerk)  135#
12 reps 
}

139 total

I added:

E. 3x3 tuck front lever pull/raise

F. 2x3 banded one arm pulldown (right side only)

2019-09-15 Sunday Run & Yoga

Cut the run a bit short because the usual bridge I take was under construction and it was POURING. Ya, I'm soft.

A. Run 7.85km - 38:46 - 4:57 pace

later

B. 1hr yoga class

2019-09-14 WOD

Saturday, partner wod, Tom came along w me

WARM
750m row
std warmup
several of each of movements below

MAIN

A. 30 min AMRAP
100 T2B buy-in (one time only) - I did 50, and Tom did 50 knee raises..
{
10 MU (I did 5 MU, Tom did 10pullup, 10pushup)
20 box jump 24" (10 each)
30 wallball each (I did 20#, tom did 10#)
40 DU each (I did 40 DU, tom did 80 SU)
50m Dball carry each (I did 100#, Tom did 50#)
}
2 full rounds plus MU, box jump and 15 wallball each before the timecap

2019-09-13 WOD

WARM
std warmup
750m row
clean/thruster drills

MAIN

A. Work to a heavy squat clean thruster
3x75, 3x95, 2x115, 2x135, 1x165

B. For time
{
15 Squat Clean Thruster 75# (Rx was 95#)
15 C2B pullups
200m run
12 Squat Clean Thruster 95# (Rx was 115#)
12 C2B pullups
200m run
9 Squat Clean Thruster 115# (Rx was 135#)
9 C2B pullups
200m run
6 Squat Clean Thruster 135# (Rx was 155#)
6 C2B pullups
200m run
3 Squat Clean Thruster 145# (Rx was 185#)
3 C2B pullups
200m run
}
time: 21:18

I added

C. Abwheel rollout (from knees)
5,4,3,2,1

2019-09-12 WOD

Active recovery day, plus just getting over some food poisoning, so didn't go too hard

WARM
std warmup

MAIN

A. Work to a moderate Power Clean & Push Jerk
3x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165, 1x175 (failed the jerk, but got the power clean)

B. (Superset w above)  One Arm Chinup (assisted)
2/side with banded assist - 6 sets

C. MU Practice
2 kipping
3 strict

D. (Superset w above) HSHold
4 x 10sec

2019-09-10 Travel Workout

A. 10 rounds for time
{
10 pushup
6 DB Snatch 45#
10 Air Squat
6 strict HSPU
10 situp
6 pistol
}
time: 33:30

2019-09-09 Travel Workout

5k run in Dubrovnik along the harbor

A. Run 5.0km; 24:20; 4:52 pace

2019-09-08 Travel Workout

Lightweight workout as I wasn't feeling 100% after yesterday's 34-hr travel adventure, but wanted to get *something* done so...

A. 1 mile run

B. 3x6 back squat (on press though)
6x60,80,100 kg (~130, 175, 220#)

C. 5 rounds, not for time
{
4 DB snatch/arm
8 lat pulldown 60kg (130#)
}

D. 5 rounds, not for time
{
10 pushup
1 HSHold ~10s
}

E. DB lateral raise
3x5/side 15#

2019-09-06 Travel Workout

Travel workout while in the hotel for a conf...

A. 5 rounds, not for time
{
1 TGU/side, 30# KB
5 strict chinup
}

B. 5 rounds, not for time
{
6 DB benchpress 2x45#
1 HSHold 10s
}

C. 3 rounds, not for time
{
5 DB Curl/side 25,35,45#
5 DB Row, right side only 50#
5 DB cable pulldown right side only 100#
}

D. 3 rounds
10 cable pull down crunch

2019-09-05 Travel Workout

Hotel workout while in Taipei

A. 10,9,8,7,6,...1
{
DB Snatch 50#
pushup
situp
Strict HSPU (dropped a few reps)
strict pullup (dropped a few reps)
pistols
}

2019-09-02 Labor Day Run

Missed Sunday run, but up in Seattle overnight so did a quick one today.

A. run 4.75km; 24:49: 5:13 pace