2016-06-09 WOD

Makeup for missing wed. Did the main wod, skipped the rowing sprints and did some of my own supplementary work.

WARM
std warmup
200m run

MAIN

A. 5 rounds for time
{
400m run
20 box jumps 24"
10 HSPU (Rx was strict - I did kipping)
5 pullups (Rx was MU's - I did kipping pullup, C2B on last 2 rounds)
}
time: 23:05

B. Work to a heavy CJ (power clean + push jerk)
warm: 5x45, 5x95, 3x115
main: 3x135, 2x155, 2x175, 2x185 (clean only, failed the jerk both times)

C. 3 rounds, not for time
{
Tuck back lever
Tuck Front lever - managed to hold a FL with one leg straight - good progress
}

2016-06-07 WOD

WARM
std warmup
200m run
3 rounds
{
10 v-ups
15 banded good mornings
}

MAIN

A. DL EMOM
warm: 5x45, 5x135, 5x185, 3x225

EMOM 5.
{
5 Deadlifts @ 65% (I did 255 - about 68% of my ORM of 375)
}

B. 3x12 GHD Back Extensions

C. 4 sprint sets, each for time, 3-4 min rest b/t
{
20 cal row
20 wallball 20#
}
times: 1:45, 1:44, 2:05, 2:06

I added:

D. HS Hold
1x50sec

E. One Arm Chinup progressions
5 strict pullups
4 strict chinups
1/side assisted chinup (2 fingers)
1/side assisted chinup (holding wrist)

1/side assisted chinup (holding at elbow) - not quite over the bar

2016-06-06 WOD

WARM
std warmup
40 wallball passes
10 air squats

MAIN

A. Tabata
{
Bottom-to-bottom squats
}
score: 12 (started at 14 per round but dropped to 13, then 12. Total of ~102)

B. Tabata
{
Pushups
}
score: 6 (10,10,8,7,7,6,6,6... total of 60)

B. Backsquat 5x5 @ 68%. I did 205 which is about 72%, or 68% of 301#, just over my goal)

warm: 5x45, 5x95, 5x135

main: 5x5 @ 205

C. 10 min EMOM

{

3 MU or 6 pullups (I did 8 rounds of 3 pullups, and 2 rounds of 2 BarMU, where first 2 were attempts, second 2 were successful)

1 Snatch. I did CJ, as follows:

95, 95, 95, 115, 115, 115, 135, 135, 135, 155

}

I added:

D. HSHold

1x55sec

E. 3 rounds

{

1 Tuck Back Lever ~5-sec+

3 assisted Front lever

}

2016-06-05 Sunday Run

A. Run 10.0 km - 49:40 - 4:58 pace.
Little slower than usual. Feeling sore, sluggish

2016-06-04 WOD

WARM
std warmup
burpees (3x3)

MAIN

Partner workout for all 3 sections

A. "Karen". 150 WB for time
{
6x10WB each, unbroken
1x15WB
}
time: 4:57

3 min rest

clean & jerk: 5x45, 5x75, 3x135

B. 3 rounds for time, each
{
5 Clean and Jerk 185 (I did 3 CJ at 165, and then 2 power cleans at same weight)
5 Burpee bar jumps
}
time: 6 min

3 min rest

C. For time
{
100 pullups (must finish all 100 before moving on - did 10 sets of 5 each
100 HSPU (I did sets of 5, then 4, then 3 - did 43, my partner did 57
}
time: 14:00

I added:

D. 3x Tuck Back Lever

2016-06-02 WOD

Active recovery day, but of course I went too hard and jacked my neck up a bit. Grrr...

WARM
std warmup
3 rounds
{
10 air squats
10 windshield wipers on the floor (5/side)
}

MAIN

A. 1k row
3:56

B. Work to a heavy CJ
warm: clean drills w bar, 5x95, 3x115, 3x135
main: 2x155, 2x175, 2x185 (squat clean only), 205 Hang Power Clean (PR!), 215 (fail), 205 (fail)

C. 3 rounds
{
5 sec Tuck Back Lever
3 band-assisted front lever
}

D. 3 rounds
{
1 HSHold (for balance)
2 abwheel rollouts (from toes) - this is what jacked up my neck
3 slow strict pullups
}

2016-06-01 WOD

WARM
std warmup
200m run

MAIN

A. work to a heavy 5-3-1 back squat
warm: 5x45, 5x135, 5x185
main: 5x225, 3x255, 1x285 (PR!)

B. Chipper. for time:
{
1000m row
80 DU
60 KBS 70/53, eye level (I did 53#)
40 T2B
20 Power Cleans 135#
40 pullups
60 KBS 70/53, eye level (I did 53#)

80 DU

800m run

}
time: 28:30