2016-07-29 WOD

WARM
std warmup

MAIN

A. Work to a 1RM back squat in 20 min
10x45, 8x95, 5x135, 4x185, 3x225
1x255, 1x275fail
bailed on the 275 pretty quickly because I could feel my 90% healed groin pull was having none of it. Better to not re-injure myself. 255 is 90% of my previous 1RM of 285

B. 4 rounds for time
{
600m run
20 burpee box jumps 24"
}
time: 20:38

I added:

C. One arm pullup/chinup practice
2x3 chinup
2x3 pullup
2x1 one arm chinup (per side) with band
2x1 one arm pullup (per side) with band

D. Strict BarMU practice

did 4 of them, but pretty ugly. strenth not back 100% yet

2016-07-28 WOD

Used thursday as makeup for missing Saturday's WOD.

WARM
std warmup
2x5 strict pullups
1x5 C2B pullups
2 MUs

MAIN

A. 5 rounds, one on each 6 min interval, remainder of time resting
{
400m run
3 MUs (Rx was 4)
5 strict HSPU (did all 25 strict!)
6 OH Squats 75# (Rx was 135#)
}
each round took about 4:40-4:50

I added

B. not for time:
{
10 GHD situps
3 pistol squats/leg
10 GHD situps
3 shrimp squats/leg
10 GHD situps
3 pistol squats/leg- no hands

10 GHD situps

3 shrimp squats/leg - no hands (which I wasn't able to really pull off)

}

2016-07-27 WOD

WARM
std warmup

MAIN

A. Work to a 1RM Benchpress
45x10, 95x10, 115x8, 135x6,
155x3, 175x1, 195x1, 210x0(failed, but close)

B. 5 min AMRAP
{
5 strict pullups
5 ring dips
}
5 rounds, + 2 pullups

C. 5 min AMRAP
{
5 Power Snatch 115# (I scaled to 75#)
10 box jump overs 24"
}
4 rounds + 5 snatches

I added

D. One Arm Chinup progression
2x5 chinups
2x2/arm assisted (band) one arm chinup
1/arm assisted (band) one arm chinup with slow negative

E. Front Lever progression
3 straddle front lever (could only hold for a second or two)

2016-07-26 WOD

Back from a few days camping. Back to it.

WARM
std warmup
deadlift warmup

MAIN

A. work to a 1RM deadlift
95x5, 95x5, 135x5, 185x5, 225x5
275x3
315x1, 335x1, 355x1, 385x0(fail)

B. Sprint test for time
(This was programmed a couple months back but not sure if I did it?)
{
250m row
15 burpees
25 KBS 70/53 (I did 53#)
15 burpees

250m row

}

time: 4:46

I added:

C. MU work
{
2x5 strict pullups
2x2 kipping BarMU
1 strict BarMU
1 kipping Ring MU
5 attempts strict Ring MU, all failed (but closer!)
}

2016-07-23 7k Run

Camping at Oregon coast. Got a run in.

A. 7.1k run, 39:58, 5:38 pace (still slow. Need to start picking it up)

2016-07-21 WOD

Active recovery day

WARM
std warmup

MAIN

A. 1k row
4 min

B. Back Squat (50%)
5x45, 5x95, 5x135, 5x135

C. CJ practice
bar drills
3x95, 2x115, 2x135, 2x155, 1x175 (clean only, failed jerk)
1x175 Power Clean + Push Jerk
2x185 Power Clean, failed jerk

D. MU work
5 pullups
5 c2b pullups
1 strict barmu
4 attempts at strict ring mu, all failed

2016-07-20 WOD

WARM
std warmup
40 wallball passes

MAIN

A. 35 min amrap, 80% effort
{
400m run
20 wallball 14#
10 Box jumps 24" (step down)
5 Power snatch 65#
}
8 rounds, plus 200m run

I added:

B. One Arm Chinup progression
1x5 pullups
2x5 chinups
2x3/arm assisted one arm chinup

C. Front lever progression
3x tuck front lever