2018-06-03 Sunday Run

A. Run 9.92 km; 46:43, 4:43 pace

not quite 10k but slightly faster than last week's pace.

2018-06-02 WOD

WARM
std warmup
snatch & clean drills

MAIN

A. EMOM 10. Done w partner, so every movement needed to be completed w/in 30s
{
Even: 10 Deadlift ~60% (I did 185# - last 2 rounds were only 9 reps)
Odd: 12 GHD situps
}

B. W partner, 20 min amrao

50 HSPU buy-in (I did 5 strict and 15 kipping - parnter did DBpress)
{
3 power snatch each 95# ( Rx was full snatch at 115#
100m run together
4 CJ each at 135# (Rx was 5 full clean at 115#)
}
6 full rounds

I added:

C. StrictMU practice
3 singles

2018-05-29 WOD

Hooboy. Was a little sore after Murph yesterday.

WARM
std warmup
OH squat warmup

MAIN

A. Back Squat 1x8@50%, 1x6@60%, 2x6@70%
{
warm: 1x8@45, 1x5@95, 1x5@115
main: 1x8@135, 1x6@155, 2x6@175
}

B. 15 min AMRAP
{
20 DU
10 OHS 75# (Rx was 15@95#)
10 T2B
3 MU on rings (4 sets unbroken, 1 set 2,1) (Rx was 5 BarMU)
}
5 round even

I added:

C. 3 rounds
{
1 HSHold
10 GHD Situps
}

2018-05-28 Memorial Day "Murph"

First time doing it with a vest, beat my time from 5 years ago without one.

WARM
few of every movement, and abreviated version of std warmup

MAIN

A. "Murph". For time:
{
1 mile run (6:40)
100 pullups
200 pushups
300 air squats (35:30 (So ~29 min)
1 mile run 44:30 (9 min mile)
}

Total time: 44:30,

Compare with:
2011: 60 min - Half-Murph
2012: 55:45
2013: 48:25
2014: 39:59
2015: 37:18
2016: 37:08
2017: 34:52
2018: 44:30 (w 20lb vest)

Segmented this year as follows:
10 rounds of 6 pushups, 5 pullups, 6 pushups, 20 squats (50, 120, 200)
5 rounds of 5 pushups, 5 pullups, 5 pushups, 15 squats (25, 50, 75 --> 75, 170, 275)
1 round of 5 pushups, 5 pullups, 5 pushups, 10 squats (80, 180, 285)
1 round of 5 pushups, 5 pullups, 5 pushups, 15 squats (85, 190, 300)
5 pullups, 5 pushups, 5 pullups, 5 pushups, 5 pullups (100, 200, 300)

2018-05-27 Sunday Run

Not bad.dDidn't push too hard and yet was my fastest 10k in ~4 months or so.

A. Run 10.0km; 47:24; 4:45 pace

2018-05-26 WOD

WAR3M
std warmup
clean drills
400m run

MAIN

A. "Havana" (hero wod). 25 min AMRAP of
{
150 DU
50 pushup
15 Power Cleans 155# (Rx was 185#)
}
3 full rounds exactly

I added:

B. 3x HSHolds

C. 2x HS Negatives, with press-to-handstang negatives (not sure what to call these)

2018-05-25 WOD

WARM
std warmup
deadlift warmup

MAIN

A. 8 min emom
{
Odd: 5 DL 205#
Even: 12 T2B
}

B. 14 min AMRAP
{
50 Wallball 20#
40 cal row
30 HSPU (Did 10 strict, rest kipping)
20 SDLHP w 53# KB
10 Ring Dip
}
1 full round, 10 wallball (160 reps)

I added

C. One Arm Chinup progression
2x2/side One Arm Chinup assisted
2x1/side Archer Chinup