Sunday run
A. Run 5.54 km, 26:08, 4:43 pace
Sunday, May 31, 2020
Saturday, May 30, 2020
2020-05-30 Covid workout #53
5th saturday in May, 6th Murph of the month
WARM
light stretching
MAIN
A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
}
time: 38 min
WARM
light stretching
MAIN
A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
}
time: 38 min
Friday, May 29, 2020
2020-05-29 Covid workout #52
Something of a random "just get a bunch of movements in" workout. Need to do some proper programming
WARM
light stretching
few of each movement below
10 back squat 45#
MAIN
A: for time:
{
1 HSHold 10s
50 back squat 95#
1 HSHold 10s
50 DB curl 25#
}
time: 17 min
WARM
light stretching
few of each movement below
10 back squat 45#
MAIN
A: for time:
{
1 HSHold 10s
50 back squat 95#
1 HSHold 10s
50 DB curl 25#
1 HSHold 10s
50 hanging knee raise
50 hanging knee raise
1 HSHold 10s
50 DU
50 DU
1 HSHold 10s
time: 17 min
2020-05-28 Covid workout #51
WARM
light stretching
few of each movement below
clean drills
MAIN
A. 10 rounds for time
{
1 Power Clean, Push Jerk 135#
2 strict HSPU (to abmat)
3 ring pullup
4 pistol
5 pushup
}
time: 17:15
light stretching
few of each movement below
clean drills
MAIN
A. 10 rounds for time
{
1 Power Clean, Push Jerk 135#
2 strict HSPU (to abmat)
3 ring pullup
4 pistol
5 pushup
}
time: 17:15
Wednesday, May 27, 2020
2020-05-27 Covid workout #50
Short one after a rest day yesterday, but got a couple good workouts in on the weekend. Still need to get more regimented about my routine and goals...
WARM
light stretching
2x3 ring pullups
MAIN.
A. Work to a heavy Squat Clean & push jerk
5x45, 3x95, 3x115, 3x135, 2x155, 2x165, 1x185(failed)
B. (superset w above)
6x1 strictMU
WARM
light stretching
2x3 ring pullups
MAIN.
A. Work to a heavy Squat Clean & push jerk
5x45, 3x95, 3x115, 3x135, 2x155, 2x165, 1x185(failed)
B. (superset w above)
6x1 strictMU
Monday, May 25, 2020
2020-05-25 Covid workout #49 - Memorial Day Murph
Did Murph like every other memorial day, but gym being closed I had to do it at the park. Also, this was the 5th Murph this month, as I set a goal of doing it every Saturday in May plus memorial day. One more to go next Saturday.
WARM
light stretching
MAIN
A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
}
time: 40:30 (not great, but not bad considering I did it 2 days ago)
(later)
B. 8km hike, 500ft climb
WARM
light stretching
MAIN
A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
}
time: 40:30 (not great, but not bad considering I did it 2 days ago)
(later)
B. 8km hike, 500ft climb
Sunday, May 24, 2020
Saturday, May 23, 2020
2020-05-23 Covid workout #47
Went down to the park, did Murph again. screwed up my counting so possible I missed a set?
A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
}
time: 45 min
A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
}
time: 45 min
Friday, May 22, 2020
2020-05-22 Covid workout #46 & B-Day MU's
WARM
light stretching
clean drills
3x2 Ring pullups
MAIN
A. Work to a heavy Power Clean + Push Jerk
5x45, 5x95, 3x115, 3x135, 3x155, 2x165, 1x185 (failed)
B. B-Day MU. 51 MU for time
(Bday was 5 weeks ago, but had an injury I was rehabbing so left it till I felt better. Did steady singles teh whole way through so was 2 min off my PR for 30-MU-for-Time, but was almost a minute faster than last year for the whole thing, at of course 1 rep more than last year)
{
51 MU for time
}
Time: 23:30 (split time at 30 - 12:30)
light stretching
clean drills
3x2 Ring pullups
MAIN
A. Work to a heavy Power Clean + Push Jerk
5x45, 5x95, 3x115, 3x135, 3x155, 2x165, 1x185 (failed)
B. B-Day MU. 51 MU for time
(Bday was 5 weeks ago, but had an injury I was rehabbing so left it till I felt better. Did steady singles teh whole way through so was 2 min off my PR for 30-MU-for-Time, but was almost a minute faster than last year for the whole thing, at of course 1 rep more than last year)
{
51 MU for time
}
Time: 23:30 (split time at 30 - 12:30)
Wednesday, May 20, 2020
2020-05-20 Covid workout #45
WARM
light stretching
MAIN
A. Work to a heavy Power Clean & Push Jerk
5x45, 3x95, 3x115, 3x135, 2x155, 2x165, 2x185 (failed both)
B. One Arm Pullup progressions
3x1/side, assisted
C. 3x8 Anterior Deltoid Press
3x8 45#
D. MU work
4 strict singles
E. Planche clean
light stretching
MAIN
A. Work to a heavy Power Clean & Push Jerk
5x45, 3x95, 3x115, 3x135, 2x155, 2x165, 2x185 (failed both)
B. One Arm Pullup progressions
3x1/side, assisted
C. 3x8 Anterior Deltoid Press
3x8 45#
D. MU work
4 strict singles
E. Planche clean
2020-05-19 Covid workout #44
WARM
Light stretching, 1-2 of each movement below
MAIN
A. 8 rounds for time (was going to be 10, but ran out of time)
{
1 clean 95#
2 OH Press 95#
3 front squat 95#
4 pullup
5 Pike Pushup
6 Pistol
7 Hanging Knee Tuck
8 DB Curl
9 pushup
10 DU
}
time: 22 min
Light stretching, 1-2 of each movement below
MAIN
A. 8 rounds for time (was going to be 10, but ran out of time)
{
1 clean 95#
2 OH Press 95#
3 front squat 95#
4 pullup
5 Pike Pushup
6 Pistol
7 Hanging Knee Tuck
8 DB Curl
9 pushup
10 DU
}
time: 22 min
Tuesday, May 19, 2020
2020-05-18 Covid workout #43
WARM
light stretching
clean drills
MAIN
A. Work to a heavy CJ (Power Clean, Push Jerk
5x95, 3x115, 3x135, 3x155, 2x165, 2x185 (failed one, made the clean on the second. Sloppy but I'll take it)
B. (Superset w above) HSHolds on parallettes
6x10s
C. MU Practice
1,1,2 MU
1 strict MU
light stretching
clean drills
MAIN
A. Work to a heavy CJ (Power Clean, Push Jerk
5x95, 3x115, 3x135, 3x155, 2x165, 2x185 (failed one, made the clean on the second. Sloppy but I'll take it)
B. (Superset w above) HSHolds on parallettes
6x10s
C. MU Practice
1,1,2 MU
1 strict MU
Sunday, May 17, 2020
Saturday, May 16, 2020
2020-05-16 Covid workout #41
WARM
light stretching
MAIN
A. "Murph"
{
1 mile run
100 pullup
200 pushup
300 air squat
1 mile run
}
time: 43:27 (but I did like 1.2 miles at the end or something, so maybe 42 min-ish)
light stretching
MAIN
A. "Murph"
{
1 mile run
100 pullup
200 pushup
300 air squat
1 mile run
}
time: 43:27 (but I did like 1.2 miles at the end or something, so maybe 42 min-ish)
Friday, May 15, 2020
2020-05-14 Covid workout #40
WARM
light stretching
couple of each movement below.
MAIN
A. 10 rounds for time
{
1 snatch 45#
2 DB OH Squat 25# (1/side)
3 strict pullups
5 pushups
5 thruster 45#
}
14 min
light stretching
couple of each movement below.
MAIN
A. 10 rounds for time
{
1 snatch 45#
2 DB OH Squat 25# (1/side)
3 strict pullups
5 pushups
5 thruster 45#
}
14 min
Wednesday, May 13, 2020
2020-05-13 Covid workout #39
WARM
light stretching and couple of each movement below
MAIN
A. 10 rounds for time
{
1 MU
2 HSPU
3 CJ 135#
4 pistols (2/leg)
5 burpees
}
time: 24:15
light stretching and couple of each movement below
MAIN
A. 10 rounds for time
{
1 MU
2 HSPU
3 CJ 135#
4 pistols (2/leg)
5 burpees
}
time: 24:15
Monday, May 11, 2020
2020-05-11 Covid workout #38
WARM
light stretching
clean drills
MAIN
A. Work to a heavy Squat Clean & Push Jerk
5x95, 4x115, 3x135, 2x155, 2x165, 1x185(fail)
B. Superset w above
6x1 HSHold, 10s
C. Superset w above
strict pullup (using broom handle as pullup bar!)
2x5, 2x4, 2x3
D. MU practice
1,1,2,1,1
light stretching
clean drills
MAIN
A. Work to a heavy Squat Clean & Push Jerk
5x95, 4x115, 3x135, 2x155, 2x165, 1x185(fail)
B. Superset w above
6x1 HSHold, 10s
C. Superset w above
strict pullup (using broom handle as pullup bar!)
2x5, 2x4, 2x3
D. MU practice
1,1,2,1,1
Sunday, May 10, 2020
Saturday, May 9, 2020
2020-05-09 Covid workout #36
Feeling like I hadn't been working hard enough, combined with what looked like was going to be a sunny saturday morning, decided to do Murph again.
WARM
light stretching
MAIN
A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 air squts
1 mile run
}
time: 41:38
WARM
light stretching
MAIN
A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 air squts
1 mile run
}
time: 41:38
Friday, May 8, 2020
2020-05-08 Covid workout #35
WARM
light stretching
MAIN
A. work up to some moderate deadlifts (all the weight I have at home)
10x135, 8x155, 6x185, 4x205, 2x215
B. (superset w above)
1 HSHold per round, for balance
C. Work to a heavy CJ
5x95, 3x115, 3x135, 3x155, 2x165, 2x185 (failed both, but almost got one)
D. (superset w above) MU work
2 kipping MU, 4 strict MU
light stretching
MAIN
A. work up to some moderate deadlifts (all the weight I have at home)
10x135, 8x155, 6x185, 4x205, 2x215
B. (superset w above)
1 HSHold per round, for balance
C. Work to a heavy CJ
5x95, 3x115, 3x135, 3x155, 2x165, 2x185 (failed both, but almost got one)
D. (superset w above) MU work
2 kipping MU, 4 strict MU
Thursday, May 7, 2020
2020-05-07 Covid workout #34
WARM
light stretching
20 back squat 45#
2x3 ring pullup
MAIN
A. 3 rounds, not for time
{
10 back squat 95/115/135
2+2 One Arm Chinup (assisted)
}
B. 3 rounds, not for time
{
5 thrusters 95#
1 deficit handstand pushup (parallettes)
5s HSHold
}
C. 3x8 AnteriorDeltoidPress 45#
light stretching
20 back squat 45#
2x3 ring pullup
MAIN
A. 3 rounds, not for time
{
10 back squat 95/115/135
2+2 One Arm Chinup (assisted)
}
B. 3 rounds, not for time
{
5 thrusters 95#
1 deficit handstand pushup (parallettes)
5s HSHold
}
C. 3x8 AnteriorDeltoidPress 45#
Wednesday, May 6, 2020
2020-05-06 Covid workout #33
Light workout after 2 days off (ugh!). On positive side, first MU's in almost a month after nursing a mild injury (tendons in forearm)
WARM
light stretching
MAIN
A. Work to a heavy Power Clean & Push Jerk
5x95, 4x115, 3x135, 2x155, 2x165, 1x175 fail
B. 3 rounds, not for time
{
5 ring pullups
35 DU
}
C. 5 rounds, not for time
{
1 MU
1 frog stand ~10s
}
WARM
light stretching
MAIN
A. Work to a heavy Power Clean & Push Jerk
5x95, 4x115, 3x135, 2x155, 2x165, 1x175 fail
B. 3 rounds, not for time
{
5 ring pullups
35 DU
}
C. 5 rounds, not for time
{
1 MU
1 frog stand ~10s
}
Sunday, May 3, 2020
2020-05-03 Covid workout #32
WARM
light stretching
clean drills
MAIN
A. Work to a heavy Power Clean & Push Jerk
5x95, 4x115, 3x135, 2x155, 2x165, 1x185(Failed)
B. (Superset w above) HSHold
6x 5-10s
C. 6 rounds (fast, but didn't time it)
{
33 DU (2x34)
10/side DBCurl 25#
}
light stretching
clean drills
MAIN
A. Work to a heavy Power Clean & Push Jerk
5x95, 4x115, 3x135, 2x155, 2x165, 1x185(Failed)
B. (Superset w above) HSHold
6x 5-10s
C. 6 rounds (fast, but didn't time it)
{
33 DU (2x34)
10/side DBCurl 25#
}
Saturday, May 2, 2020
2020-05-02 Covid workout #31
Felt I'd not been pushing myself enough lately, so decided on a whim to do Murph this morning.
Not my fastest time, but out of shape, wet pullup bar w gloves, etc. Time was ok.
MAIN
A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
}
time: 45 min (+/- 30 sec)
(Did 15 sets of 5/10/30; then 5 sets of 3/5/0, then 5 sets of 2/5/0; as grip was gone)
Not my fastest time, but out of shape, wet pullup bar w gloves, etc. Time was ok.
MAIN
A. "Murph"
{
1 mile run
100 pullups
200 pushups
300 air squats
1 mile run
}
time: 45 min (+/- 30 sec)
(Did 15 sets of 5/10/30; then 5 sets of 3/5/0, then 5 sets of 2/5/0; as grip was gone)
Friday, May 1, 2020
2020-05-01 Covid workout #30
WARM
light stretching
MAIN
A. 4 rounds, increasing weight each round:
{
1 Snatch
5 OH Squats
}
45#, 65#, 75#, 95#
B. Anterior Deltoid Press, increasing weight each round
{
5x5 reps
}
25, 35, 45, 55, 3 reps at 70#
C. Squat Clean ladder
2x95, 2x115, 2x135, 2x155, 2x165
D. Tuck Front Lever
3x ~5sec
light stretching
MAIN
A. 4 rounds, increasing weight each round:
{
1 Snatch
5 OH Squats
}
45#, 65#, 75#, 95#
B. Anterior Deltoid Press, increasing weight each round
{
5x5 reps
}
25, 35, 45, 55, 3 reps at 70#
C. Squat Clean ladder
2x95, 2x115, 2x135, 2x155, 2x165
D. Tuck Front Lever
3x ~5sec
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