2015-06-08 WOD

WARM
std warmup
400m run

MAIN

A. Benchmark test - max effort. For time:
{
250m row
15 burpees
25 KBS 70# (Rx was full overhead, but because of my shoulder, I did russian swings)
15 burpees

250m row

}

time: 4:27

B. Deadlift 3x4, add 10-20# from last week. Should be about 75-80%. (I missed last week, so just aimed for about 80% of max (365x.8 = 292)

warm: 5x95, 5x135, 5x185, 5x225

main: 4x275, 4x285, 4x295

C. Pullup progressions

2x5 strict pullups

3x5 weighted strict pullups 20#

2015-06-07 Sunday Run

Short recovery run.

A. Run 4.02km, 20:06, 5:00 pace

2015-06-06 WOD

WARM
std warmup
3 reps of each of the below
200m run

MAIN

A. "Lumberjack 20" Hero WoD. scaled a couple movements.
{
20 Deadlifts 225lbs (Rx was 275)
Run 400m
20 KB swings 70#
Run 400m
20 Front Squats 135# (Rx was OH Squat at 115# but I can't even get the bar over my head right now)
Run 400m
20 Burpees
Run 400m
20 C2B Pullups
Run 400m
20 Box jumps 24"
Run 400m
20 Squat Cleans 90# (Rx is Dumbell cleans 2x45#, but we used barbell just because of number of folk there)
Run 400m
}
time: 31:23

I added:

B. Ring MU's
Just did 2 to see how they were feeling (answer: ok, despite tweaky shoulder)

2015-06-05 WOD

WARM
std warmup
5 partner over unders
2x5 pushups
200m run

MAIN
A. Tabata pushups - focus on perfect form
7,7,6,6,6,6,6,6

B. Benchpress 3x5 - aim for 75%
warm: 5x45, 5x95
main: 155x5, (1st set was pretty painful, so I scaled down) 135x5, 135x5
(155 is 77% my max. 135 is only 67%. not looking good for PR on this cycle)

C. Partner wod. Do the 2 400m runs together, all the rest is one working while one partner rests. 16 min cap
{
400m run
100 Jumping Squats holding 25# plate
80 dips
60 V-ups
40 strict pullups
20 strict HSPU (I did 3 strict, 6 kipping, partner did 11 strict)
}
time: 15:55

2015-06-03 Travel Workout

Went running in Taipei again, found a set of pullup bars, dip bars, etc, in a park near the hotel

A. Run 4.75 km, 25min

B. 4 rounds, not for time
{
5 dips
5 strict pullups
5 hanging leg raises
1 BarMU
}

2015-06-02 Travel Workout

Went for a run in Taipei.

A. Run 5.25k. 30min (runkeeper crapped out on me)

2015-05-31 Sunday run

Short run before heading out for biz travel.

A. Run 5.17km - 25:22 4:54 pace