2016-11-06 Sunday Run

Pretty good pace. just over a minute worse than my 10k PR

A. Run 10km, 46:32, 4:39 pace

2016-11-05 WOD

WARM
std warmup

MAIN

A. 21-15-9
{
Box Jumps 24"
KBS 53# (Rx was 70#)
}
time: 3:58

B. 21-15-9
{
Ring Dips
Power Clean 95# (Rx was 115#)
}
time: 5 reps short at 6 min time cap

C. Build to a heavy 10 rep back squat
warm: 95x10, 135x10, 155x10

I added:

D. HS Holds
3 x 20s

E. MU
1, 2, 1

2016-11-1 WOD

WARM
std warmup
3 rounds
{
15 cal row
15 KBS
5 pushup
5 situp
}

MAIN

A. 5-4-3-2-1 Deadlift AHAP
warm: 10x45, 10x95, 8x135, 6x185, 5x225
main: 5x275, 4x295, 3x315, 2x335, 1x355 (20# off my PR)

B. Chipper. For time, 18min cap
{
50 wallball 20#
40 KBS 53# (Rx was 70#)
30 power snatch 75# (I did power cleans)
20 box jumps 24"
10 HSPU (I did strict, unbroken)
20 box jumps 24"

(skipped second set of cleans)

40 KBS 53# (Rx was 70#)

50 cal row (I did 40 before hitting time cap)

}

I added:

C. Not for time:
{
1 MU
1 HSHold 20s
2 MU
1 HSHold 20s
3 MU
1 HSHold 20s
2 MU
1 HSHold 20s
}

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