2019-09-12 WOD

Active recovery day, plus just getting over some food poisoning, so didn't go too hard

WARM
std warmup

MAIN

A. Work to a moderate Power Clean & Push Jerk
3x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165, 1x175 (failed the jerk, but got the power clean)

B. (Superset w above)  One Arm Chinup (assisted)
2/side with banded assist - 6 sets

C. MU Practice
2 kipping
3 strict

D. (Superset w above) HSHold
4 x 10sec

2019-09-10 Travel Workout

A. 10 rounds for time
{
10 pushup
6 DB Snatch 45#
10 Air Squat
6 strict HSPU
10 situp
6 pistol
}
time: 33:30

2019-09-09 Travel Workout

5k run in Dubrovnik along the harbor

A. Run 5.0km; 24:20; 4:52 pace

2019-09-08 Travel Workout

Lightweight workout as I wasn't feeling 100% after yesterday's 34-hr travel adventure, but wanted to get *something* done so...

A. 1 mile run

B. 3x6 back squat (on press though)
6x60,80,100 kg (~130, 175, 220#)

C. 5 rounds, not for time
{
4 DB snatch/arm
8 lat pulldown 60kg (130#)
}

D. 5 rounds, not for time
{
10 pushup
1 HSHold ~10s
}

E. DB lateral raise
3x5/side 15#

2019-09-06 Travel Workout

Travel workout while in the hotel for a conf...

A. 5 rounds, not for time
{
1 TGU/side, 30# KB
5 strict chinup
}

B. 5 rounds, not for time
{
6 DB benchpress 2x45#
1 HSHold 10s
}

C. 3 rounds, not for time
{
5 DB Curl/side 25,35,45#
5 DB Row, right side only 50#
5 DB cable pulldown right side only 100#
}

D. 3 rounds
10 cable pull down crunch

2019-09-05 Travel Workout

Hotel workout while in Taipei

A. 10,9,8,7,6,...1
{
DB Snatch 50#
pushup
situp
Strict HSPU (dropped a few reps)
strict pullup (dropped a few reps)
pistols
}

2019-09-02 Labor Day Run

Missed Sunday run, but up in Seattle overnight so did a quick one today.

A. run 4.75km; 24:49: 5:13 pace