2019-04-23 WOD

WARM
std w4armup
600m row
back squat warmup

MAIN

A. Work to a heavy 3 rep back squat.
5x45, 5x95, 4x135, 3x165, 3x185, 3x215

B. 1x20 back squat AHAP
1x20 @ 135

C. 5 rounds for time
{
T2B
burpees
}
6:15

4 min rest, then

D. 5 legless rope climbs 12' for time (Rx was 10 climbs)

~3 min

2019-04-22 WOD

WARM
std warmup
clean & jerk drills

MAIN

A. EMOM 10
{
Clean
Hang Clean
Push Jerk
}
2x75, 2x95, 3x115, 2x135, 1x145

B. 3 sprint sets, each on 5 min mark
{
5 Deadlift 185# (Rx was 225)
5 box jump 20"
12 cal AirDyne
}
43s, 39s, 43s

I added

C. 3 rounds, not for time
{
10 banded face pulls
1 slow strict MU
}

2019-04-21 Yoga

Skipped the run this morning (too sore; too lazy), but made it to yoga in the afternoon.

A. 1hr yoga class

2019-04-20 WOD & Skiing

Morning workout, then up to Hood for a few hrs of snowboarding

WARM
std warmup
750m row
clean drills
OH Squat drills

MAIN

A. 30 min amrap w partner
{

buy-in: 3 rounds each of
{
5 thruster 95#
10 alternating front rack lunge 95#
}

then

AMRAP:
{
50 box jumps (25 each)
40 Hang power clean 95# (20 each)
30 cal row (15 each)
20 OH Squat (10 each, though on second round I only did 6)
10 devils press 2x35#
}

2 full rounds + 50 box jumps + 30 hang power cleans (15 each)
}

---

Later that day:

B. 4 hrs of snowboarding

2019-04-19 WOD

WARM
std warmup
rowing sprints (~2x200m)
press drills for A.

MAIN

A. 10 min EMOM
{
Power Clean
Strict Press
Push Press
Push Jerk
}
3x75, 3x95, 2x105, 1x115, 1x125

B. For time
{
2,4,6,8,10 of
{
HSPU
T2B
}

800m run on tread

10,8,6,4,2 of
{
HSPU
T2B
}
}
time: 13:15

2019-04-18 WOD

Active recovery day

WARM
std warmup

MAIN

A. 500m row
1:56

B. Work to a heavy power clean & jerk
3x75, 3x95, 3x115, 2x135, 2x155, 1x175 (clean, but failed jerk)

C. (superset w above) HSHolds
6x10s

D. 3 rounds, not for time
{
1 OneArmChinup/side
1 strict MU, slow-ish
}

2019-04-17 WOD & Yoga

WARM
std warmup

10,9,8,7...1 of
{
Air Squat
Jump Squat
}

MAIN

A. 3x3 Front Squat @ 85% (went a bit lighter as I've not been on cycle)
{
warm: 5x95, 4x115, 3x135
main: 3x165, 3x185, 3x205
}

B. 5 min AMRAP, then rest 5 min, then 5 min AMRAP of same
{
3 Cleans @ 135# (Rx was 4 reps at 165)
4 burpees over bar
1 legless rope climb 12' (Rx was 2 regular climbs)
}
1st round: 3 rounds + 3 cleans
2nd round 2 rounds + 2 cleans

later that evening

C. 1hr yoga class