2013-05-20 WOD

de-load week

A. Benchpress 3x8 @ 65% ORM

I did 3x8 @ 125#

B. Deadlift 3x5 @ 65% ORM

I did 3x5 @ 215#

C. Pullup progression

- 10 strict pullups (I did 2x5)
- 3x3 weighted pullups (26#)
- dang! I forgot 2x7 assisted!

D. Recovery run
I did 5.09km, 27:43, or 5:26 pace

2013-05-18 WOD

A. Death by Clean&Jerk
1 rep at top of minute, increasing by 1 rep every minute until can't complete
135/95 (I did 115)

Lasted 8 minutes, plus 7 reps in the 9th minute (total of 42 reps)

B. Death by 10m sprints
Same as above, lasted 13 minutes

..

C. Did 5 mile hike later in the day

2013-05-16 WOD

Travel workout, had limited time before a dinner appt, but at least got something done

A. "Annie"
50-40-30-20-10 of
{
DUs
situps
}
time: 9:12 (2:35, 2:47, 1:56, 1:14, 0:40)

B: 2x5 DB Snatch 50#

2013-05-15 WOD

Missed tuesday due to travel, so did that wod (or part of it anyway) at the hotel gym at 10pm

A. 3 rounds for time of:
{
50 DUs
30 T2B
10 box-jump-over 24/20" (I did over an 18" bench)
}
approx 6 min per round. T2B were hard on an awkward angled pullup bar.

B. 2 rounds for time of
{
10 man makers 45/30# (I did 30#)
20 DB walking lunges
}
forgot to time!

2013-05-13 WOD

A. CG Benchpress 2-2-2 @ 90-95%
90-95% of current ORM is 170-180. However, today I only managed 1 rep at 185 (which in retrospect was too heavy) and then went to 165 and did 2 sets of 2, needing a little bit of help on the last rep)

B. Deadlift 2-2-2 @ 90-95%

90-95% of current ORM is 285-300.
2 reps at 275
1 rep (failed) at 285
2 reps at 275
2 reps at 275

C. Pullup progression
12 strict pullups (7+5)
3x3 weighted pullups (26#)

D. Recovery run
3.95km,  21:22, 5:25 pace.
(Tried out a new route for this. Am going to add a little dogleg to it and make it 5k next time)

2013-05-11 WOD

Good day at the gym today. 2 PRs!

A. Work to a heavy CJ in 20 min

I got to 175#. 10# PR, plus it's a body-weight PR which was a 2013 goal, and I'd failed at several times over the past 2 months.

B. The WOD was "Iron Mike", which is 1 mile run, 30 CJ @ 155# and 2k row. I had to scale the weight, and I had to drop the 2k row to get back in time to take my kids to swim class. However, scaling it to 135# makes it "Grace":

1 mile run (~7:30)

"Grace"
30 CJ @ 135 for time
Time: 7:32 (previous: 9:58) +1:26!

[Update: In the afternoon, I went out to do a 5k trail run to train for Tough Mudder next month. Had a 5k route planned but a couple wrong turns and I ended up doing 7k

7.38km; 40:51. avg pace of 5:32 min/km - though the first 3 k were much slower than this (uphill, and the last 4k much faster]

2013-05-10 WOD

WARM
std warmup
shoulder mobility work
200m run

MAIN
A. 6 min amrap
{
6 Hang Power Snatch 95# (I did 75#)
8 OH Squat 95# (I did 75#)
}
4 rounds even

B 6 min amrap
{
12 wallball 20#
12 T2B
}
4 rounds even

C 6 min amrap
{
12 box jumps 24/30 (I did 30")
12 KBS 53/70 (I did 53#)
}
3 rounds even