2019-07-31 Yoga

Slept in through gym time this morning, but made it to evening yoga

A. 1hr yoga class

2019-07-30 WOD

WARM
~5 min Airdyne (didn't measure cals)
std warmup
200m run

MAIN

A. 3 rounds, not for time
{
1 legless rope climb (Rx was 2 standard rc's)
30 DU
4 tall box jump 24"
}

warm for B:
deadlift 5x95, 5x135
2 MU

B. 16 min AMRAP
{
8 deadlift 165# (Rx was 225, but goal was 50% so...)
4 MU
200m run
10 deadlift 165# (Rx was 225, but goal was 50% so...)
5 MU
200m run

12 deadlift 165# (Rx was 225, but goal was 50% so...)
6 MU
200m run

14 deadlift 165# (Rx was 225, but goal was 50% so...)
7 MU
200m run

4 deadlift 165# (Rx was 225, but goal was 50% so...)
(hit time cap)
}
22MU, 48 deadlift, 800m run

2019-07-29 WOD

WARM
400m run (tread)
std warmup
200m run

MAIN

A. Work to a heavy 3 rep max back squat
(haven't been on the cycle so didn't go too heavy)
5x45, 5x95, 5x135, 3x165, 3x185, 3x205

B. For time: 27-21-15-9
{
One arm DB power clean & jerk 50#
T2B
}
time: 11:14

I added

C. Weighted StrictMU
2xBW, 1x10#, 1x15#, 1x20#(failed)

2019-07-28 Yoga

A. 1hr yoga class

2019-07-27 WOD

Saturday partner workout w Tom.

WARM
500m row
std warmup
400m run

MAIN

A. 4 rounds each for time
{
7 Push Jerk 115#
12 back squat 115# (Rx was 14 reps)
}
8 min

rest 3 min

A. 5 rounds each for time
{
5 front squats 115# (Rx was 7)
14 pullups
}
12:30

rest 3 min

C. 3 rounds each for time
{
5 Clean & Jerk 115# (Rx was 7)
1 legless rope climb 12' (Rx was 2 to 15' or 3 to 12')
}

forgot to note time on this one

D. 800m run

I added:

E. 2 strict MU

2019-07-26 WOD

WARM
500m row
std warmup

MAIN

A. 3-3-3 x3 OH Press
warm: 5x45, 5x65
main: 3-3-3 @75, 95, 95 (failed a couple reps on last set)

B. 5 min AMRAP
{
5 Power Clean 135#
10 T2B
}
4 rounds + 3 power cleans

4 min rest

C. 5 min AMRAP
{
10 deadlift 155#
5 burpee box jump 24"
}
4 rounds + 2 deadlift

I added

D. Slow MU practice
3 strict MU - ~10s each

2019-07-25 WOD

Active recovery day

WARM
std warmup
500m row
200m run

MAIN

A. Work to a moderate way Clean & Push Jerk
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165

B. (superset w above) HS Work
2 HS Hold for balance
2 Headstand raise
2 HSPU negatives

C. 10 rounds, not for time
{
1 strict MU
2 pistols
}