2017-05-16 WOD

WARM
std warmup
200m run

MAIN

A. 3 rounds, not for time
{
12 alternating lunge
6 goblet squat 36#
}

B. work to a heavy 1RM back squat
{
10x45, 10x95, 8x135, 5x185,
3x215, 2x245, 1x265, 1x285FAIL
}

C. 10 min EMOM
{
3 Power Clean & Push Jerk
}
95x2, 115x3, 135x3, 155x2

I added:

D. MU work
3 pullups
1 MU
Strict MU 1,1, 2 unbroken (PR)

2017-05-15 WOD

WARM
std warmup
3x 50' D-ball carry 100#
3 D-ball cleans 100#
Deadlift warmup

MAIN.

A. 3x8 One-leg KBL deadlift
3x8/side 35#

B. Work to a heavy 1-RM deadlift
10x95, 8x135, 6x185,
5x225 (60%)
3x275 (75%)
2x315 (85%)
1x345 (90%)
1x385(FAILED)
(probably should have swallowed my pride, done a rep at 365, and then attempted maybe 380)

C. 5 min cap
{
50 cal row
95# (Rx was 135) Power Snatch for reps in remaining time
}
11 reps

I added:

D. MU Work
2x3 ring pullups
1 MU
2 Strict MU, 1 failed

2017-05-14 Sunday Run

A. Run 10km. Time: 44:57. Pace 4:30
 (runkeeper reported 45:27, but there was a 5sec lead at the start, and about 25 sec at the end when I was struggling to log into my phone, so I'm calling this my sub-45 PR goal).

2017-05-13 WOD

WARM
std warmup
1000m row
3 rounds
{
10 KBS 35#
10 band stretches
}
deadlift/S2OH/front squat warm up.

MAIN

A. 3 rounds for time, 15 min cap
{
40 cal row (IRx was 50)
40/30/30 wallball 20# (Rx was 50)
}
14:50

5 min rest

B. 3 rounds for time. 18 min cap
{
15 Deadlifts 95# (Rx was 115# - which I did on 1 round)
15 S2OH (push jerk) 95#
15 Front Squat 95#
}
11:37

I added:

C. MU Work
1MU
4 strict MU

2017-05-12 WOD

WARM
std warmup
clean drills
3 rounds
{
10 wallball 12#
10 kip swings
}
2 MU

MAIN

A. "Nasty Girls". 3 rounds for time
{
50 air squats
7 MU
10 Hang Power Cleans 135#
}
time: 14:37 Rx

Wasn't sure if that was a PR, went back and checked and turns out I'd never done that one before, which is surprising. it's been around a while.

B. 3 rounds, not for time
{
15 bench press 50-60% (95, 115, 95)
1 min rest
15 chinups
1 min rest
}

I added:

C. HSHolds
Just did 2 at about 20-30 sec

2017-05-11 WOD

Active recovery day. did a few things

WARM
std warmup
500m row

MAIN

A. work to a heavy CJ
2x5 @ 45#; 5x95, 3x115, 3x135, 1x155, 1x165, 1x175, 1x185Fail, 1x175FAIL

C. MU work
2x3 strict pullups
1x3 ring pullups
1 MU
1,1,1+1f, 1 strict MU

D. 50 back squat
this week at 115

2017-05-10 WOD

WARM
std warmup
800m row

MAIN

A. 3 rounds for time, 15 min cap
{
400m run
5 Squat Clean Thrusters 135#
10 C2B pullups
}

5 min rest

B. 3 rounds for time, 15 min cap
{
40 cal row
30 push press 95#
10 burpee box jump 24"
}
I only completed 2 rounds by time cap

I added

C. Back bridges 5x5sec

D. One Arm Chinup (assisted)
3x1/side (2 finger, 1 finger, 1 finger)