2024-04-07 WoD

 A. Run 3.0km, 15:40, 5:12 pace

B. Work to a heavy PowerClean + PushJerk (not too heavy - still recovering)
3x45, 3x75, 3x95, 3x115, 3x135, 2x155(clean only)

C. (Superset w B) 5x1 HSHold with HSPU negative

D. DB curls
10/armx20#, 8/armx25#, 6/armx30#

E. 1x5 strict pullup

2024-04-06 WoD

WARM
std warmup
500m row
2x200m row
thruster drills

MAIN

//modified this due to shoulder recovery
A. For time, 24 min cap: 20-15-10-5-10-15-20 of
{
Thruster 75# (I did 1:4 Thrusters+FrontSquat: 4 thrusters + 16 front squat, etc)
scaled burpees (just to plank position - no pushup)
Row for cals
}
23:33

2024-04-05 WoD

WARM
std warmup

MAIN

A. 3x5 BackSquat, moderate heavy, build up to it
warm: 5x45, 5x95, 5x115, 5x135, 5x155
main: 5x185, 5x185, 5x205

B. 14 min AMRAP
{
20 goblet squat 26# (Rx was wallballs, can't do them yet)
7 banded pullups (Rx was C2B)
}
5 rounds even

2024-05-04 WoD

WARM
400m run
std warmup

MAIN

A. 4 rounds, not for time
{
8 DB strict press (15, 20, 25, 25#)
15 banded bodyweight lunge (per leg)
8 barbell glute bridge (95, 95, 115, 135)
6 seated leg raise
}

B. 5 rounds for time
{
20 ab mat situps (Rx was 10 T2B)
10 double DB push press (2x25#)
20 RKBS 26#
}

2024-04-03 WoD

WARM
400m run
std warmup
DU practice

MAIN

A. 5 rounds, each for a 6 min time:
{
Min 0-2: 
{
50 DU
11 shuttle runs
}

Min 2-4:
Row for cals

Min 4-6: 
Rest
}
score is rowing cals:
28, 29, 29, 29, 32

(I added)
B: 3x1 HSHold (very short, first time upside down in 2 months)

2024-04-02 WoD

//finally got cleared to do upper body stuff

WARM
400m run
std warmup
clean drills

MAIN

A. Build to a heavy 3-rep power clean (didn't go to heavy as shoulder still recovering
3x65, 3x75, 3x95, 3x115

B. (superset w A) - 2 negative dips (assisted)

C. 12 min amrap
{
2 pushups (on box)
2 burpees
5 Hang Power Clean 95# (Rx was 155)
4 pushups (on box)
4 burpees
5 Hang Power Clean 95# (Rx was 155)
6 pushups (on box)
6 burpees
5 Hang Power Clean 95# (Rx was 155)
8 pushups (on box)
8 burpees
5 Hang Power Clean 95# (Rx was 155)
...(continue to add 2)
}
Got through the set of 12's, then did 14 pushups

2024-04-01 WoD

 //short workout because of early dr appt. On the plus side, cleared for lifting again

A. 5 mile Airdyne. 15:40

B. 3 rounds, not for time
{
10 banded good mornings (Heaviest band)
10 banded lat pulldowns
}