A. Run 9.12km; 46:36, 5:07 pace
Sunday, June 28, 2020
Saturday, June 27, 2020
2020-06-27 Covid workout #78
Hi the park and did Murph again. Was really dragging at the end in the last part of the run :-p
WARM
stretching
MAIN
A. "Murph". For time:
{
1 mile run
100 pullups
200 pushups
300 Air Squats
1 mile run
}
time: ~40 min
Friday, June 26, 2020
2020-06-26 Covid workout #77
WARM
light stretching
clean drills
MAIN
A. 3 rounds, not for time
{
3 Ring Chinup
1 HSHold
}
B. 10 rounds for time
{
1 StrictMU
2 Strict HSPU
3 Power Clean + Push Jerk 135#
}
time: 14:00
C. 3 rounds, not for time
{
2/side archer chinup negatives
HSHold
}
Thursday, June 25, 2020
2020-06-25 Covid workout #76
WARM
light stretching
MAIN
A. 4 rounds, not for time
{
1/side OneArmHSHold (assisted)
1 Tuck Front Lever
20/15/10/5 BackSquat 115#
}
B. 3 rounds, not for time
{
2 HSHold
2 Skin the Cat
}
Wednesday, June 24, 2020
2020-06-24 Covid workout #75
WARM
20 SU
20 DU
Snatch drills
2x3 ring pullup
several of movements below
MAIN
A. 10 rounds for time
{
1 MU
2 Strict HSPU
3 Hang Power Snatch 65#
4 Anterior Deltoid Press 45#
5 barbell row 65#
20 DU
}
Time: 24:45
B. 4 rounds, not for time
{
1x ~5s HSHold
3 slow ring chinup
}
Monday, June 22, 2020
2020-06-22 Covid workout #74
WARM
light stretching
clean drills
MAIN
A. 3 sets, not for time
{
1 HS Hold
2 "IYT Ring Chinups" (1 chinup "I", 1 pullup "Y", 1 pullup "Y")
}
B. Work to a heavy CJ (power clean push jerk)
3x95, 3x115, 3x135, 2x155, 1x165
C. (superset w above)
6x1 StrictMU
Sunday, June 21, 2020
2020-06-21 Covid workout #73
Sunday Run, plus a hike later in the day.
A. Run 9.66 km; 47:02; 4:52 pace
(later)
B. Hike 9.36 km; 2:28:00 15:50 pace (though there was an ice cream stop :-p
A. Run 9.66 km; 47:02; 4:52 pace
(later)
B. Hike 9.36 km; 2:28:00 15:50 pace (though there was an ice cream stop :-p
Saturday, June 20, 2020
2020-06-20 Covid workout #72
WARM
light stretching
MAIN
A. Run 1 mile (didn't time, but did a decent pace)
B. 5 rounds, not for time
{
5 pullups
5 dips
1 tuck front lever
1 tuck back lever
}
light stretching
MAIN
A. Run 1 mile (didn't time, but did a decent pace)
B. 5 rounds, not for time
{
5 pullups
5 dips
1 tuck front lever
1 tuck back lever
}
Friday, June 19, 2020
2020-06-19 Covid workout #71
WARM
light stretching
10 back squat 45#
MAIN
A. 3 rounds
{
HSHold ~5s
3 ring pullup
}
B. for time (but didn't time - held decent pace except on sets of 4,5 MU)
{
1 StrictMU
20 Back Squat 95#
2 StrictMU
15 Back Squat 95#
3 StrictMU
10 Back Squat 95#
4 StrictMU
5 Back Squat 95#
5 StrictMU
}
light stretching
10 back squat 45#
MAIN
A. 3 rounds
{
HSHold ~5s
3 ring pullup
}
B. for time (but didn't time - held decent pace except on sets of 4,5 MU)
{
1 StrictMU
20 Back Squat 95#
2 StrictMU
15 Back Squat 95#
3 StrictMU
10 Back Squat 95#
4 StrictMU
5 Back Squat 95#
5 StrictMU
}
Thursday, June 18, 2020
2020-06-18 Covid workout #70
WARM
light stretching
20 DU
2x3 ring chinup
MAIN
A. Work to a heavy PowerClean Push Jerk
4x95, 3x115, 3x135, 2x155, 2x165
B. (superset w above) 6x1 HSHold
C. 5 rounds, (didn't time but tried to go fast)
{
50,40,30,20,10 DU
2 ArcherChinup/side
}
light stretching
20 DU
2x3 ring chinup
MAIN
A. Work to a heavy PowerClean Push Jerk
4x95, 3x115, 3x135, 2x155, 2x165
B. (superset w above) 6x1 HSHold
C. 5 rounds, (didn't time but tried to go fast)
{
50,40,30,20,10 DU
2 ArcherChinup/side
}
Wednesday, June 17, 2020
2020-06-17 Covid workout #69
WARM
light stretching, several of each of moves below
MAIN
A. 8 rounds for time (was going to be 10, had to cut it a bit short)
{
1 MU
2 strict HSPU
3 Front Squat 135#
4 man makers 2x25#
5 hanging knee raise
20 DU
}
time: 23:00
light stretching, several of each of moves below
MAIN
A. 8 rounds for time (was going to be 10, had to cut it a bit short)
{
1 MU
2 strict HSPU
3 Front Squat 135#
4 man makers 2x25#
5 hanging knee raise
20 DU
}
time: 23:00
Monday, June 15, 2020
2020-06-15 Covid workout #68
WARM
light stretching
clean drills
2x3 ring pullup
MAIN
A. 3 rounds, not for time
{
HSHold for balance
3x static ring hold w turnout
}
B. 3 round, not for time
{
2 (1/side) one arm handstand practice
2 Archer Dip (attempts, other arm bent quite a bit)
}
C. Work to a heavy of complex below
{
1 deadlift
3 Hang Power Cleans
3 pushpress
}
95, 115, 135, 155, 165(only 2 HPC, 1 PP here), 185 (only 1 HPC), 195 (DL only, failed HPC)
D. 8 rounds (superset w each of the above)
1 strict MU
light stretching
clean drills
2x3 ring pullup
MAIN
A. 3 rounds, not for time
{
HSHold for balance
3x static ring hold w turnout
}
B. 3 round, not for time
{
2 (1/side) one arm handstand practice
2 Archer Dip (attempts, other arm bent quite a bit)
}
C. Work to a heavy of complex below
{
1 deadlift
3 Hang Power Cleans
3 pushpress
}
95, 115, 135, 155, 165(only 2 HPC, 1 PP here), 185 (only 1 HPC), 195 (DL only, failed HPC)
D. 8 rounds (superset w each of the above)
1 strict MU
Sunday, June 14, 2020
Saturday, June 13, 2020
2020-06-13 Covid workout #66
WARM
light stretching
MAIN
A. Run 3.5km; 16:18; 4:39 pace
B. 5 rounds
{
5 pullups
5 dips
}
C. 3 rounds
{
3 dragon flag negatives
1 BarMU
}
light stretching
MAIN
A. Run 3.5km; 16:18; 4:39 pace
B. 5 rounds
{
5 pullups
5 dips
}
C. 3 rounds
{
3 dragon flag negatives
1 BarMU
}
Friday, June 12, 2020
2020-06-12 Covid workout #65
WARM
light stretching
MAIN
A. 3 rounds
{
HSHold 30s, 20s, 10s
HSHold (off wall for balance, 3-5s)
}
B. Work to a heavy CJ (power clean, push jerk)
3x95, 3x115, 3x135, 3x155, 2x165, 1x185(fail)
C. (superset w above) 6 sets
{
1 MU
1 5-10s ring static hold
}
D. 3 HS Hold:
attempt at 1-hand, left
attempt at 1-hand, right
light stretching
MAIN
A. 3 rounds
{
HSHold 30s, 20s, 10s
HSHold (off wall for balance, 3-5s)
}
B. Work to a heavy CJ (power clean, push jerk)
3x95, 3x115, 3x135, 3x155, 2x165, 1x185(fail)
C. (superset w above) 6 sets
{
1 MU
1 5-10s ring static hold
}
D. 3 HS Hold:
attempt at 1-hand, left
attempt at 1-hand, right
Thursday, June 11, 2020
2020-06-11 Covid workout #64
WARM
light stretching
2x3 ring pullups
1 MU
5 thruster 45#
1 thruster 95#
MAIN
A. 9 rounds - reps as follows below: (for time)
{
1,2,3,4,5,4,3,2,1 RingMU (15 total)
5,4,3,2,1,2,3,4,5 Thruster (29 total)
}
time: 16:30
B. 3 Rounds - times as follows
{
30s, 20s, 10s HSHold, into
3-5s HS balance off wall}
light stretching
2x3 ring pullups
1 MU
5 thruster 45#
1 thruster 95#
MAIN
A. 9 rounds - reps as follows below: (for time)
{
1,2,3,4,5,4,3,2,1 RingMU (15 total)
5,4,3,2,1,2,3,4,5 Thruster (29 total)
}
time: 16:30
B. 3 Rounds - times as follows
{
30s, 20s, 10s HSHold, into
3-5s HS balance off wall}
Wednesday, June 10, 2020
2020-06-10 Covid workout #63
Another pretty lightweight workout
WARM
light stretching
few sets of bw lunges
2x3 Ring Chinup
MAIN
A. 3x3/arm One Arm Chinup (assisted)
B. (superset w above) 3x2 Tuck Front Lever
C. 3x1 frog stand attempt
D. 5 rounds
{
10 barbell lunge
5,4,3,2,1 strict HSPU
}
WARM
light stretching
few sets of bw lunges
2x3 Ring Chinup
MAIN
A. 3x3/arm One Arm Chinup (assisted)
B. (superset w above) 3x2 Tuck Front Lever
C. 3x1 frog stand attempt
D. 5 rounds
{
10 barbell lunge
5,4,3,2,1 strict HSPU
}
Tuesday, June 9, 2020
2020-06-09 Covid workout #62
WARM
std warmup
2x3 ring pullup
2x10 SU
MAIN
A. 5 rounds (moderately fast, but didn't time it - shame!)
{
20 DU
15 pushup
10 DB Squat 2x25#
1 strict MU
5 ring dip
}
B. 10,9,8,7....1
DB Curl (per arm) 25#
C. Superset w above - 1 HSHold per round (10 rounds)
std warmup
2x3 ring pullup
2x10 SU
MAIN
A. 5 rounds (moderately fast, but didn't time it - shame!)
{
20 DU
15 pushup
10 DB Squat 2x25#
1 strict MU
5 ring dip
}
B. 10,9,8,7....1
DB Curl (per arm) 25#
C. Superset w above - 1 HSHold per round (10 rounds)
Monday, June 8, 2020
2020-06-08 Covid workout #61
WARM
light stretching
clean drills
MAIN
A. 1x100 Air Squat
B. Work to a heavy PowerClean + Push Jerk
4x95, 3x115, 3x135, 2x155, 1x165
C. 6 x HSHold
light stretching
clean drills
MAIN
A. 1x100 Air Squat
B. Work to a heavy PowerClean + Push Jerk
4x95, 3x115, 3x135, 2x155, 1x165
C. 6 x HSHold
Sunday, June 7, 2020
Saturday, June 6, 2020
2020-06-06 Covid workout #59
WARM
stretching
2x5 thruster 45#
2x3 ring pullup
MAIN
A. 10 rounds for time
{
3 MU
3 Thruster 95#
}
time: 16:00
B. 3 rounds, not for time
{
5 pike pushups from box
1 HSHold ~5-10s off wall
}
C. 2x 1min handstand (on wall)
stretching
2x5 thruster 45#
2x3 ring pullup
MAIN
A. 10 rounds for time
{
3 MU
3 Thruster 95#
}
time: 16:00
B. 3 rounds, not for time
{
5 pike pushups from box
1 HSHold ~5-10s off wall
}
C. 2x 1min handstand (on wall)
Thursday, June 4, 2020
2020-06-04 Covid workout #58
Limited time, another lighter-than-it-should-be workout
WARM
light stretching
100 SU
2x5 deadlift 95#, 135#
MAIN
A. 4x5 deadlift (185, 205, 215, 215, 215)
B. Superset w above
5x2 HSHold ("box" offset for a couple of them, based on youtube vid I saw. left and right arms offset for 1, then offset other way)
C. HSHold for time
2x1 min, 1x30s
D. 5 rounds (fast but not timed)
{
20 DU
1 Power Clean 135#
WARM
light stretching
100 SU
2x5 deadlift 95#, 135#
MAIN
A. 4x5 deadlift (185, 205, 215, 215, 215)
B. Superset w above
5x2 HSHold ("box" offset for a couple of them, based on youtube vid I saw. left and right arms offset for 1, then offset other way)
C. HSHold for time
2x1 min, 1x30s
D. 5 rounds (fast but not timed)
{
20 DU
1 Power Clean 135#
2020-06-03 Covid workout #57
Ugh. slacking again. need to put in more time. Just some light skill & strength work here.
WARM
light stretching
2x3 ring pullup
MAIN
5 rounds, not for time
{
1 strict MU
~5s static hold ring turnout
1 10s frog stand
1 10s HSHold for balance (on wall)
}
WARM
light stretching
2x3 ring pullup
MAIN
5 rounds, not for time
{
1 strict MU
~5s static hold ring turnout
1 10s frog stand
1 10s HSHold for balance (on wall)
}
Wednesday, June 3, 2020
2020-06-02 Covid workout #56
Cur it short today due to limited time. Ugh. bad man!
WARM
light stretching
2 HSHold
2x3 ring pullup
2x3 OHPress 45, 95
MAIN
A. 5 rounds, not for time (but should have been!)
{
5 Front Squat 95#
4 One Arm Chinup (assisted)
3 strict HSPU
2 Tuck Front Lever
1 Strict MU
}
WARM
light stretching
2 HSHold
2x3 ring pullup
2x3 OHPress 45, 95
MAIN
A. 5 rounds, not for time (but should have been!)
{
5 Front Squat 95#
4 One Arm Chinup (assisted)
3 strict HSPU
2 Tuck Front Lever
1 Strict MU
}
Monday, June 1, 2020
2020-06-01 Covid workout #55
WARM
light stretching
2x3 ring pullups
clean drills
MAIN
A. 5k hike (not for time)
B. Work to a heavy CJ
3x45, 3x95, 3x115, 3x135, 2x155, 2x165, 1x185(failed)
C. 6x1 strict MU
light stretching
2x3 ring pullups
clean drills
MAIN
A. 5k hike (not for time)
B. Work to a heavy CJ
3x45, 3x95, 3x115, 3x135, 2x155, 2x165, 1x185(failed)
C. 6x1 strict MU
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