2018-11-08 WOD

active recovery day

WARM
std warmup

MAIN

A. 500m row

B. work to a heavy power clean + push jerk
5x45, 4x75, 4x95, 3x115, 3x135, 2x155, 2x165 (missed jerk on the first), 1x175 (Failed)

C. (superset w above) HSHolds
6x1 ~ 10s-ish - practicing for balance

D. MU practice
4x1 strict MU, first 2 regular speed, second 2 at ~12s each

2018-11-07 WOD & Yoga

WARM
1000m row
std warmup

MAIN

A. 3 rounds for activation
{
8 Hanging knee tucks
7 wallball 10#
6 burpee step-ups
}

B. For time
{
50 wallball 20#
15 burpees
40 wallball 20#
15 burpees
30 wallball 20#
15 burpees
20 wallball 20#
15 burpees
10 wallball 20#
15 burpees
}
14:37

(later)

C. 1hr yoga class

2018-11-06 WOD

WARM
std warmup
warmup of movements in part B below

MAIN

A. 10 min emom
{
odd: 12 GHD Situp
even: 3 Strict MU (Rx was 5 MU)
}

B. 15 min amrap w partner
{
P1: Set pace w 20 cal AirDyne
P2: AMRAP of
{
5 Deadlift 115#
5 Hang Power Clean 115#
5 Front Squat
5 Push Jerk
5 Back Squat
}
}
Got 210 cals (so 5x20 each, plus a few cals)
Got 7 rounds of barbell work + 15 reps = 190 reps. Of which I only got about 80-90s

I added:

C. 4 HSHold ~10s each

2018-11-05 WOD

WARM
std warmup
snatch drills

MAIN

A. 10 min to work to a max (w good form)
{
Snatch
Hang Snatch
}
2x45, 2x65, 2x75, 1x85, 1x75

B. 12 min AMRAP
{
30 DU
7 T2B
7 HSPU
7 Box jump 24"
}
6 rounds + 15 DU

I added

C. MU practice
{
1,2,3 UB Strict MU
}

2018-11-04 Sunday Run & Yoga

A. Run 6.06km; 28:05; 4:38 pace

B. 1hr Yoga class

2018-11-03 Travel Workout

WARM
light warmup

MAIN

A. 10, 9, 8....1 of
{
Pullup
Pushup
DB Snatch 35#
Situp
Pistols
HSPU
Dips
DBCurl 35#
}
not for time 8 movements x 55 reps each = 440 reps

B. HSHold practice
several attempts

2018-11-01 WOD

Active recovery day. Did some skill work

WARM
std warmup

MAIN

A. 1k row
4:04

B. Work to a heavy Power Clean + Push Jerk
3x75, 3x95, 3x115, 2x135, 1x155, 1x165 (failed jerk)

C. (Superset w above) 10s HSHold

D. MU work
Strict MU: 1, 2, 3, 4 UB

E. One Arm Chinup (assisted
3x1/arm