2020-04-30 Covid workout #29

WARM
light stretching

MAIN

A. 3x5 OH Press 95#

B. 3x5/side pistols

C. 3x5 weighted ring pullups
0#, 25#, 35#

D. Single Power Clean ladder
1x95#, 1x115#, 1x135#, 1x155#, 1x165#

E. 3x5 pike pushup on parallettes

2020-04-29 Covid workout #28

A. Work to a heavy Power Clean & Push Jerk
5x45, 4x115, 3x135, 2x155, 2x165, 1x185 (failed)

B. Superset w above - strict HSPU
5,4,3,2,2,2

C. 3x5 ring pullup

D. 3x5 pushups

2020-04-27 Covid workout #37

Pretty quick one, as I only had a short window of time before dinner.

WARM
light stretching
clean drills

MAIN

A. Work to a heavy Power Clean & Jerk
5x45, 3x95, 3x115, 3x135, 2x155, 2x165, 1x185 (failed but ALMOST got the jerk)

B. (superset w above). 6x1 HSHold on parallettes, 10-15s

C. 2x5 ring pullup

D. 2x5 pushup also on parallettes.

2020-04-26 Covid workout #36

A. Run 5.4km; 4:55 pace

2020-04-25 Covid workout #35

WARM
light stretching
clean drills

MAIN

A. CJ 21's
5x95, 5x115, 5x135
1x145, 1x155, 1x165, 1x185(failed both) - next time should do 2,2,2 or a bunch at 165

B. 3x1 Tuck Front Lever (just 1-2s each)

C. 3x2 One Arm Chinup - assisted (on rings)

D. 2x3 Ring Pullup

2020-04-23 Covid workout #34

WARM
clean drills
light stretching
couple of each movement below

MAIN

A. 10, 9, 8...1 ( 55 reps each)
{
Power Clean 135#
DB Snatch 25#
pushups
T2B (Toes to rings)
1 HSHold 10s each round
}

2020-04-22-Covid workout #33

WARM
light stretching
clean drills

MAIN

A. Work to a heavy Power Clean Push Jerk
5x95, 4x115, 3x135, 2x155, 2x165, 1x185(fail)

B. (superset w above). Strict HSPU
1x5, 1x4, 1x3, 1x2, 1x2

C. Snatches
3x95, 1x115(fail)

D. 50 alt DB Curl (2x25#)

2020-04-21 Covid workout #32

WARM
1 mile walk (w pooches :-)
stretching
2x5 thruster 45#
1x3 thruster 95#
1x3 ring pullup

MAIN

A. 10 rounds for time
{
5 thruster 95#
5 Ring pullup
10 DU
}
time: 18 min

2020-04-19 Covid workout #31

A. Run 5k; 22:39; 4:32 pace

2020-04-18 Covid workout #30

WARM
light stretching
20 air squats
10 squats 45#
3 squats 95#

MAIN

A. "Bring Sally Down" w 95# Back squats
had to skip 5 squats but didn't put bar down

B. Work to a heavy Power Clean & Push Jerk
3x95, 3x115, 3x135, 2x155, 2x165, 1x185(failed)

C. (Superset w above) 5x5 Ring Pullup

D. 20 min yoga w kids

2020-04-17 Covid workout #29

Need to do better blocking out time. All of these are super short when I do them later in the day (on weekdays anyway)

WARM
light stretching
25 air squats

MAIN

A. Backsquats
20x45, 15x95, 10x115, 5x135

B. Work to a heavy CJ (picked up some fives from Mike, so not stuck w 30# jump 155-185
5x95, 3x115, 3x135, 3x155, 2x165, 1x185(fail)

C. (superset w above)
6x1 Tuck Front Lever

2020-04-16 Covid workout #28

WARM
light stretching
5 ring pullups
clean drills
snatch drills
PowerClean push Jerk 3x95, 3x115

MAIN

A. 6 min emom
{
1 Power Snatch 65#
2 OH Squat 65#
5 burpees
}

B. 5 min emom
{
3 CJ 135#
20 DU
}

C. 3 x 10 T2B (Rings)

2020-04-15 Covid workout #27

WARM
light stretching
clean drills

MAIN

A. CJ '15s'
Squat Clean & Push Jerk
5x95
5x115
5x135
3x155
2x185 (failed both)

B. (superset w above) 5x5 ring pullup

C. 2x5 deadlift 205#

D. 30 min yoga

2020-04-14 Covid workout #26

Lightweight one as I was short on time, and used half of it to teach my daughter some lifting basics

A. Work to a heavy CJ
3x95, 3x115, 3x135, 3x155

2020-04-12 Covid workout #25

Was lazy and didn't do my sunday run, so instead did a big bunch of DU's later in the day.

WARM
light stretching
2x20 SUs

MAIN

A. 1000 DU's
(didn't track time, but did mostly sets of 20-30)

B. 3x8 OH Press 65#

2020-04-11 Covid workout #24 (and B-Day workout)

So past couple years I've done the standard WOD on my B-Day, and then added a round of my age in muscle-ups. Goal being to add one rep and reduce time every year. 50 was faster than 49. However, I've injured something in my wrist and can't hold a false grip right now, so wasn't happening today. Did 1 rep, but realized that 51 would have worsened the injury. So, different workout, and I'll do the 51 MU in a few weeks.

WARM
light stretching
2x5 ring pullups
clean drills (5x45, 3x95, 3x115)

MAIN

A. 51 Power Clean & Push Jerk 135#
(was timing it, but then got a phone call in the middle of it, so... 10 min-ish)

B. 51 DU

C. 51 pushups

D. 1 MU

2020-04-10 Covid workout #23

WARM
25 air squats
light stretching

MAIN

A. 50 Thruster 45#

B. Work to a heavy CJ
5x95, 4x115, 3x135, 3x155, 2x185 (both failed the clean)

C. 3 rounds, not for time
{
10 bent over DB Row 2x25#
10 db front rack lunge 2x25#
}

2020-04-09 Covid workout #22

WARM
light stretching
clean drills

MAIN

A. 2mile walk (earlier)

B. Work to a heavy clean & Jerk
5x45, 5x95, 4x115, 3x135, 3x155, 2x185 (both failed)

C. Superset w above
6x5 Ring Pullup

D. 100 DU

2020-04-07 Covid workout #21

Quick one while I had a break in the morning between calls

WARM
std warmup
clean & jerk warmup
5x45, 5x95, 3x115, 2x135

MAIN

A. "Grace"
30 CJ 135# for time

time: 6:25

2020-04-06 Covid workout #20

WARM
light stretching
25 air squats

MAIN

A. Work to a heavy Squat Clean & Push Jerk
5x45, 5x95, 4x115, 3x135, 2x155, 3x185 (all failed to make the clean)

B. Superset w above - 5x5 ring pullups

2020-04-05 Covid workout #19

A. Run 5.01km; 22:48; 4:33 pace

2020-04-04 Covid workout #18

Light work today

A. ~3 mile walk

B. 30 min yoga w the fam

2020-04-03 Covid workout #17

WARM

light stretching
some running around street w lacrosse ball passing w the kid

MAIN

A. Work to a heavy Power clean
5x45, 5x95, 3x135, 2x155, 1x185 failed

B. 5,4,3,2,1 of
{
Power Clean 155#
Ring Chinup
alt pistol (5x2, 4x2, etc)
}

C. 5/side DB OH Squat 25#

2020-04-02 Covid workout #16

WARM
light stretching
handful of ring pullups
clean drills

MAIN

A. 100 Air Squats
(fast, but didn't time it)

B. Work to a heavy Power Clean Push Jerk
5x95, 4x115, 3x135, 3x155, 2x185(failed both)

C. 5 rounds, not for time
{
10s HSHold
1 Strict ring MU
}

2020-04-01 Covid workout #15

A. 30min yoga (w fam; pretty lightweight)