2017-02-07 WOD

WARM
std warmup
clean drills

MAIN

A. 6 min emom
{
3 Squat Clean & Jerk
}
95, 115, 115, 135, 135, 155

(did 1 clean at 175 just to adjust for below)

B. CF Open 15.4
{
3 HSPU
3 Cleans
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
...
}
3,3+6,3+9,3+12,1= 40 reps

Despite the cleans being really rough due to recovering bicep injury, huge improvement over my 19 reps from 2 years ago! 2 years ago that'd put me in top 20% for my age division and top 40% for all ages.

I added:

C. 100 Pushups (day 19)
15, 15, 15, 15, 10, 15, 10, 5

D. MU
Just did 2 for the heck of it.

2017-02-06 WOD

WARM
std warmup
2x
{
100m row
5 power snatch 75#
3 box jump 24"
}

MAIN

A. 3 rounds, each for time, 4 min rest
{
300m row
10 Power Snatch 75#
5 box jump 24"
}
times: 1:50, 2:03, 2:02

B. work to a heavy 3 rep back squat
6x75, 4x135, 3x165, 3x185, 3x215

I added

C. 100 pushups (day 18)
25, 15, 15, 10, 15, 15, 5

D. 3 strict pullups w slow negatives

E. 3 strict chinups w slow negatives

F. 3 rounds, not for time
{
HSHold for balance
5 hanging leg raises
}

G. BarMU
(Just 1, for practice)

2017-02-05 Sunday Run + Pushups

First (nearly) 10k for a while. Off pace a bit but glad I just got my butt out the door in the miserable rain.

A. Run 9.41km. 48:43. 5:11 pace

B. 100 pushups (day 17)
scatted through the day, sets of 20

2017-02-04 Workout

Gym was closed for a comp, so went and used the club the fam belongs to. Did a mishmash of stuff

A. 3x5/arm DB Snatch

B. 100 pushups (day 16)
20,15,15,20,15,15

C. 5xHSHold

D. 3x5 Hanging Leg Raise

E. 3x3 pullup (strict)

F 3x3 chinup (strict)

G 3x5/leg pistols

H. Full clean and jerk
5x95, 4x115, 3x135, 1x155, 1x175, 0x185fail

I. 4x5 deadlift
135, 185, 225, 275

J. 3 rep back squat
135, 185, 225

2016-02-03 PU Only

Travelling, but did pushups

A. 100 pushup (day 15)

2016-02-02 PU Only

Travelling, but did 100 pushups

A. 100 pushups (Day 14)

2016-02-01 WOD

WARM
std warmup

MAIN

A. 3 rounds not for time
{
2 rope climbs (I only did a couple short pulls as bicep not recovered yet)
10 box jumps 20"
2 MU
}

B. 3 rounds of sprints:
{
30s Airdyne for cals
3 min rest
30s row for cals
3 min rest
}
bike: 20, 26, 23
row: 12, 12, 13

C. 100 pushups (Day 13)
first few sets during rest period of above
20-20-15-15-15-15

D. 3/side One Arm Chinup (assisted)

E. 3x HSHold