2015-05-04 WOD

WARM
late, missed most of it
10 wallball 20#
200m run

MAIN

A. 4x10 deadlift at 50%
warm: 2x10x45#, 2x5x135#
main: 10x185, 10x195, 10x195, 10x195

B. Snatch complex:
Hang Snatch (1), OH Squat (2), 10 second rest, repeat 3 times. That's 1 rep
3 reps, increasing weight
warm: 2x45#
main: 65#, 75#, 75#
then did one hang snatch at 95#

C. Pavel pullup progressions
4x3 weighted pullups (15#), at tempo 30x1

I added:

D. One arm chinup progressions
assisted, 2 fingers, 3-2-1/arm

E. MU practice
2 reps

2015-05-03 Sunday Run

A. 7.37km - 39:38 - 5:23 pace

2015-05-02 WOD

WARM
std warmup
clean warmup

MAIN
A. 8 min AMRAP
{
8 cleans 155#
8 box jumps 30"
30 DU
}
3 rounds + 2 cleans

B. 6 min AMRAP
{
6 deadlift 255(!)
6 burpee over bar
}
4 rounds even

C. 800m run

I added:

D. MU practice
2 singles, 1 double

2015-05-01 WOD

WARM
std warmup
200m run
3x5 pullups
back squat 1x5 45#, 1x5 95#

MAIN

A. With partner, do 3 rounds. One does pullups while other runs, then switch. Total pullup count gets subtracted from time
{
400m run
AMRAP pullups
}
My 3 rounds were: 25, 20, 25. We did 165 between us so score was 11:03 - 2:45 = 8:18

B. With partner, do 3 rounds. One does backsquats while other rows, then switch. Total squat count gets subtracted from time
{
500m row
Backsquat 115#
}
My 3 rounds were: 31, 24, 25. We did 138 between us so score was 14:29 - 2:18 = 12:11

I added:

C. MU practice
2 singles, 1 double.

2015-04-30 WOD

WARM
std warmup

MAIN
(makeup for wednesday)
2 rounds
{
10 DU
5 KBS
5 wallball
5 T2B
5 Box Jumps
}

A. For time:
{
600m row
50 DU
40 KBS 53#
30 Wallball 20#
20 T2B
10 Box Jumps 24"
20 T2B

30 Wallball 20#

40 KBS 53#

50 DU

400m run

}

time: ... dang. It was either 14:20 or 18:20, and I forget which! Oh well. Good workout anyway

2015-04-29 Travel Workout

In Venice Beach for a conference, got to go do a run here and use the park equipment on the beach. Yay!

WARM
mainly just stretching, etc, then started the run off slow

MAIN
A. Run 5.5k, 29:21, 5:19 pace (likely a bit faster than that. Includes a pause stop/start at the gym equipment

B. Pullups - strict 3x5

C. Dips - 2x5

D. Bar MU 5x1

E. Ring MU 3x1

F. One Arm Chin-up (assisted)
3x3

2015-04-28 WOD

WARM
missed most of it
3 rounds
{
12 KBS 44#
30 sec hollow rocks
}

MAIN
A. 6 min emom
{
5 Deadlift ~70% - I did 245, which is almost 70%
}

B. 4 rounds, each for time, 4 min rest b/t
{
200m run
5 Power Snatch 115#
6 burpee bar jump
}
1:20, 1:27, 1:27, 1:28

I added:

C. MU practice
2 singles, then 2 strung together where my arm went squirrelly on #2. Gotta be careful!