2016-10-31 WOD

WARM
std warmup
5x5 wallball 12#

MAIN

A. 3x6 Back Squat, add 10-20# from last week
SHould have been 225#, but wasn't quite feeling up to it
warm: 10x45, 8x95, 6x145
main: 5x215, 4x215, 5x215

B. (Superset w A) 3x6/leg, bulgarian split squats, bodyweight
3x6/leg at 41x1 temp0

C. For time: 21-15-9
{
Hang Power Clean
Front Squat
S2OH (Push Jerk)
}
Rx was 115, I did 75# due to elbow issue
time: 8:50

I added

D. 3x8 strict chinups

E. HSHolds
4x20s

2016-10-30 Sunday Run

Not quite 10k but the pace is coming back. Fastest pace in 4-5 weeks.

A. Run 9.59km, 45:46, pace of 4:46

2016-10-28 WOD

WARM
std warmup
40 wallball passes
clean/thruster warmup

MAIN

A. 3x6 bench ~70%
warm: 10x45, 6x95
main: 6x135, 6x135, 4x135(failed last 2 reps)

B. 3x10 dips superset w above. at tempo
10,6,6

C. For time (I subbed GHDSitups for T2B)
{
25 GHD Situp (was 50 TTB)
25 Thruster 95# (Rx was 115#)
15 GHD Situp
15 Thruster 95#
5 GHD Situp
5 Thruster 95#

}

time: 8:28

2016-10-27 WOD

Active recovery day. Just did a few things to get the heart rate up.

WARM
std warmup

MAIN

A. 1k row
7:50

B. 3x5 ring dips

C. 3x TuckBackLever
(superset w above)

D. 4x TuckFrontLever

E. MU/HSPU ladder (that kind of fell apart). Not for time.
1 MU
1 HSPU (strict)
2 MU
2 HSPU
3 MU
2 HSPU
1 MU

2016-10-26 WOD

WARM
std warmup
snatch warmup

MAIN

A. Work to a heavy snatch in 15 min
Given that I've avoided snatching for a LONG time during shoulder recovery, I took it really light
5x45, 5x65, 3x75, 3x85, 2x95, 2x105

B. For time:
{
400m run
15 Snatch 75# (Rx was 135#)
400m run
12 PowerSnatch 75# (Rx was 135#)
400m run
15 OHSquat 75# (Rx was 135#)
}
time: 10:05

I added:

C. 3x5 dips

D. 3x assisted one arm chinup (right side only)

E. MU work
3 attempts supenated barMU (palms in), all failed
2 BarMU

2016-10-25 WOD

WARM
std warmup
3 rounds
{
mobility work w PVC
10 cal airdyne
}

MAIN

A. Front Squat (bottoms-up from low rack) 3x5 moderately heavy
warm: 5x45, 5x95, 5x115
main: 5x145 (3 times)

B. Descending ladder 10,9...1
{
pullups (I did chinups due to elbow pain)
burpees
}
time: 10:04

I added

C. HSHolds
3x~20s

2016-10-24 WOD

WARM
std warmup (which I was late for)
20 wallball passes
2x
{
8 romanian deadlifts 45#
10 KBS 36#
}

MAIN

A. Deadlift 3x6, add 20# from last week
warm: 8x95, 8x135, 7x185, 2x225
main: 6x255#, 6x275#, 5x275#

B. 3x12 GHD Back Extensions
(superset w above)

C. 5 sprint sets, start each at top of 5 min, for 25min. rest remainder of 5 min
{
30 cal row
25 wallball UB 14# (Rx was 20#)
}
times: 2:49, 2:45, 3:00, 2:55, 2:50