2016-12-11 Sunday Run

A. Run 9.82km, 49:13, 5:01 pace.

2016-12-10 WOD

WARM
std warmup

MAIN

A, B, C, all done w partner - each does a full round, then rests while partner does full round

A. 3 rounds for time
{
10 pushups (subbed for pullups)
10 KBS 53#
}
time: 6:20

5 min rest

B. 4 rounds for time
{
8 HSPU
10 GHD situps (subbed for 2 rope climbs)
}
time: 14:00

5 min rest

C. 5 rounds for time
{
20 wallball 20# (did all 5 rounds unbroken)
10 burpees
}
time: 16:40

I added deadlifts from the other day since I missed while travelling

D. Work to a heavy 1RM deadlift
95x10, 135x8, 185x6, 225x4, 275x3, 315x2, 345x1, 365x1 failed - twice

2016-12-09 Travel Workout

WARM
std warmup

MAIN.

A. 10,9,8....1 of:
{
10 pushups
10 situps
10 pistols
10 dips
10 HSPU (after couple rounds, this just turn to HSHold)
10 KBS (26#)
10 DBRow (30#)
10 burpee
10 air squat
1 back bridge (per round)
}
not for time, but took about 30 min

2016-12-08 Travel workout & Run

WARM
std warmup

MAIN

A. Run 8.39km. 46:03, 5:29 pace. Would've been a full 10k but was kind of pressed for time.

B. Work to a heavy Deadlift (well, as heavy as hotel weights would allow before USING THEM ALL!)
10x95, 135x8, 185x6, 235x4, 255x2

2016-12-07 Travel Workout

Short workout in hotel gym

WARM
std warmup

MAIN

A. 3x8 lat pull downs (very light)

B. work to heavy back squat (on smith machine though :-( )
45x10, 135x5, 185x5, 225x3
255x2, 275x1, 295x1

C. 3x5 dips

D. Arm rehab exercises w band

2016-12-03 Short run

Short run while travelling

A. Ran 5.61 km, 29:13, 5:13

2016-12-01 Active recovery workout

gym closed today. light workout.

WARM
std warmup (but lighter)

MAIN

A. row 500m

B. 3 rounds, not for time:
{
30s HSHold
3 front squat 135#
}

C. 3 rounds, not for time
{
1 back bridge
3 pistols/leg
}