2018-12-09 Sunday Run and Yoga

A. Run 10.12 km; 47:30, 4:42 pace

not a bad pace considering I hadn't run 10k for a bit

later...

B. 1yr yoga class

2018-12-08 WOD

WARM
std warmup
4x500m row, with misc movements in between

MAIN

A. Tabata w partner alternating rounds
odd: DBall Hold 100#
even: KBS 53# (~12 each round)

B. 8 min AMRAP w partner
{
1: 200m run (pace setter)
2: {
10 alternating lunge
10 DB pushpress 2x35#
}
}
~5 rounds of each

3 min rest

C. 8 min AMRAP w partner
{
1: 20 wallball 20# (pace setter)
2: (did Rx+)
{
8 T2B
8 Ring Dip
}
}

3 min rest

D.8 min AMRAP w partner
{
1: 250m row
2:
{
5 box jump 24"
5 burpees
}
}
~6 rounds each

I added:

E. Slow strict MU practice
1 1 5s, 1 10s, 1 15s, 1 20s

2018-12-07 WOD

WARM
std warmup

MAIN

A. 5x3 benchpress at 60-70%
warm: 5x45, 5x95
main: 3x135, 3x145, 3x155, 3x155, 2x165

B. For time:
10 MU buy-in (I did 8)
50 DU
50 cal Airdyne
40 OH Squat 75#
40 pullup
30 Thruster 75#
30 GHD situp
10 MU cash out
time: 10:50

2018-12-06 WOD

WARM
missed most of warmup
1000m row (4:10)

MAIN

A. Work to a heavy CJ:

5x45, 3x75, 3x95, 3x115, 2x135, 2x155, 1x165

B. HSHold ~15s (superset w below)

C. StrictMU practice
1,2,3,2,1 (superset w above)

2018-12-05 WOD

WARM
std warmup

MAIN

A. Deadlift 3x5 @ 70-80% (did a few less reps - see below)
warm: 5x45, 5x95, 5x135, 5x185,
main:  5x225 (60%), 3x275, 3x275 (75%)

B. 5 rounds, 3 min AMRAP + 90s rest b/t
{
2 DBall cleans 100#
7 Push Jerk 95# (Rx was 135#)
}
5 rounds on first 3 min; 4 rounds even on next 4 sets of 3 min

I added:

C. 3x1/side One Arm Chinup (assisted)

2018-12-04 WOD & Yoga

WARM
std warmup
40 wallball passes

MAIN

A. Activation, 4 rounds, not for time
{
3 Snatch Balance 45#
3 Snatch 45#
10 cal AirDyne
}

B. 20 min EMOM
{
5 burpees
1 Snatch
}
4x55#, 4x65#, 5x75#, 4x85#, 2x95#, 1x105#


That evening...

C. 1hr yoga class

2018-12-03 WOD

WARM
300m row
std warmup
clean drills

MAIN

A. 10 min EMOM
{
even:
{
High Hang Power Clean
Hang Clean
Split Jerk
}
2x95 (warmup was 1), 2x115, 2x135

odd:
12 T2B (did 11 last few sets)
}

B. 4 rounds for time:
{
200m run
8 Hang power Clean 115# (Rx was 10 at 135#)
20 HR Pushups
}
10:40