2018-07-07 Travel Workout

A. HS practice on the beach
~20 or so HSHold attempts

B. Run 9.36km; 46:32; 4:58 pace

2018-07-06 Travel Workout

A. Run 9.72k; 50:13; 5:10 pace

2018-07-05 Travel Workout

Light workout while on the coast w fam

A. HS Practice
~20 or so HS attempts on the beach w kids

B. 1 mile run/climb
up sand dune and back. doesn't sound like much but it was brutal!

2018-07-04 WOD

WARM
std warmup
700m row
400m run

MAIN

A. "Holleyman" (as partner workout)
30 rounds (normally, Rx 30 RFT , but here swapped every other round w partner as 24m amrap)
{
5 wallball
3 HSPU (I did 5 rounds strict, rest kipping)
1 Power Clean 225# (I did 165)
}
20 rounds in 24min

4 min rest

B. "Tommy Mac" (as partner workout)
2 full rounds for time, this time doing all the work, but swapping barbell/partner work. I also scaled weight & reps and only did 1 round (scaled all kinds!)
{
10 burpees (Rx was 12)
6 Thrusters 95# (Rx was 12 at 115#)
10 burpees (Rx was 12)
6 Power Snatch 95# (Rx was 12 at 115#)
10 burpees (Rx was 12)
10 Push Jerks 95# (Rx was 12 at 115#)
10 burpees (Rx was 12)
6 Hang Squat Clean 95# (Rx was 12 at 115#)

10 burpees (Rx was 12)
6 OHSquats 95# (Rx was 12 at 115#)

}

didn't mark time down

2018-07-03 WOD

WARM
std warmup
1000m row
snatch balance 4x2 w PVC (1 set) or barbell (3 sets)

MAIN

A. 7 min EMOM
{
Snatch
Hang snatch
}
45, 65, 65, 75, 75, 85, 95

B. 5 rounds, 1 min each, rest 3 min
{
8 Power Snatch 75# (Rx was 10 reps)
6 D-Ball squats 70# (Rx was 100#)
remainder of min on AirDyne for cals
}
cals: 5,6,5,6,7

I added:

C. 3 rounds, not for time
{
2 strict MU
1 HSHold ~20s
}

2018-07-02 WOD

Back at the box! (for 2 days)

WARM

1200 m row (in increments, while doing std warmup)
2 rounds
{
3 KB Deadlifts/side 36#
6 KBS 36#
5 pushups/walkups
}

MAIN

A. Deadlift (I'm off the cycle so this varied from prescribed)
warm: 5x45, 6x95, 5x135, 5x185, 5x225,
main: 5x275, 4x295, 1x305

B. 7 min amrap
{
100m shuttle sprints (4x25m)
6 pushups
10 air squats
}
8 rounds

5 min rest

C. 7 min amrap
{
5 KBS (shoulder height) 70#
25 DU
5 Burpee box jump overs
}
4 rounds

I added:

D. Work to a heavy clean
5x95, 4x115, 3x135, 2x155, 1x175, 2x185(both failed)

E. (superset w above)
D-ball situp 50#

2018-07-01 Sunday run & park workout

Ugh. Another 2 days off in June. Too much slacking (22 workout days in June, normally I should do 26-27).

A. 5k run. 21:06. 4:13 pace
28s PR!

B. 3 rounds
{
5 pullups
5 dips
1 legless rope climb (diagonal bar, really)
1 tuck front lever
BarMU (1 first set, 2 2nd, 3 3rd)
}