WARM
std warmup
MAIN
A. 500m row
1:56
B. Work to a heavy PowerClean + Pushjerk
5x45, 5x75, 4x95, 4x115, 3x135, 2x155, 1x165, 1x175, 1x185(fail), 1x175(clean but failed jerk)
C. (superset w above) HSHold
8x10s
D. 3 rounds, not for time
{
2 OneArmChinup/side (assisted)
1 strict MU
}
Thursday, May 2, 2019
Wednesday, May 1, 2019
2019-05-01 WOD & yoga
WARM
std warmup (missed most of it)
snatch drills
MAIN
A. EMOM 10
{
Snatch w 2s pause at knee
OH Squat
}
2x45, 3x65, 3x75, 2x95
B. 10min AMRAP, add 2 reps every round (2,4,6...)
{
2 wallball 20#
2 T2B
}
2,4,6,8,10,12,14,16, and 18wallball
(90 wallball and 72 T2B)
C. For time
{
100 pushups
200 air squats
}
8:43 (I segmented in 10/20 then 5/10 sets)
D. MU Practice
3 strict mu
Later:
E. 1hr yoga class
std warmup (missed most of it)
snatch drills
MAIN
A. EMOM 10
{
Snatch w 2s pause at knee
OH Squat
}
2x45, 3x65, 3x75, 2x95
B. 10min AMRAP, add 2 reps every round (2,4,6...)
{
2 wallball 20#
2 T2B
}
2,4,6,8,10,12,14,16, and 18wallball
(90 wallball and 72 T2B)
C. For time
{
100 pushups
200 air squats
}
8:43 (I segmented in 10/20 then 5/10 sets)
D. MU Practice
3 strict mu
Later:
E. 1hr yoga class
Tuesday, April 30, 2019
2019-04-30 WOD
WARM
std warmup
DU warmup
MAIN
A. EMOM 8
{
odd: 5 weighted strict pullup
even: 30 DU
}
B. 15 min AMRAP
{
5 DBall Clean 100#
10 Ring dips (Rx was regular dips)
15 cal AirDyne
}
6 rounds + 1 DBall clean
I added:
C. 3 rounds, not for time
{
1 HSHold ~10s
10 GHD Situp
}
std warmup
DU warmup
MAIN
A. EMOM 8
{
odd: 5 weighted strict pullup
even: 30 DU
}
B. 15 min AMRAP
{
5 DBall Clean 100#
10 Ring dips (Rx was regular dips)
15 cal AirDyne
}
6 rounds + 1 DBall clean
I added:
C. 3 rounds, not for time
{
1 HSHold ~10s
10 GHD Situp
}
Monday, April 29, 2019
2019-04-29 WOD
WARM
std warmup
400m run
push press drills
2 BarMU
MAIN
A. 5x3 Front Squat at ~60%
warm: 5x45, 5x95
main: 1x3 @ 115, 1x3 @ 135, 3x3@155#
B. 3 RFT
{
400m run
21 Push press 95# (Rx was 115 I think)
15 burpees
6 BarMU (Rx was 9)
}
18:45
std warmup
400m run
push press drills
2 BarMU
MAIN
A. 5x3 Front Squat at ~60%
warm: 5x45, 5x95
main: 1x3 @ 115, 1x3 @ 135, 3x3@155#
B. 3 RFT
{
400m run
21 Push press 95# (Rx was 115 I think)
15 burpees
6 BarMU (Rx was 9)
}
18:45
Sunday, April 28, 2019
2019-04-28 Sunday run & yoga
A. Run 5.0km: 21:11; 4:14 pace
Ran on a local track, which helped, still among my faster 5k times.
B. (Later) 1 hr Yoga class
Ran on a local track, which helped, still among my faster 5k times.
B. (Later) 1 hr Yoga class
Saturday, April 27, 2019
2019-04-27 WOD
Tom finished onboarding today. woot.
WARM
std warmup
1200m row
deadlift drills
OHSquat drills
3 rounds
{
5 deadlift 93, 135, 165
5 OH Squat 45
5 box jumps 24"
}
MAIN
A. 21-15-9
{
Deadlift 165 (Rx was 225)
box jump 24"
}
time: 5:54
wait five min (I waited 4)
B. 3 rounds for time
{
400m run
15 OHSquat 75# (Rx was 135#(!))
}
9:09
WARM
std warmup
1200m row
deadlift drills
OHSquat drills
3 rounds
{
5 deadlift 93, 135, 165
5 OH Squat 45
5 box jumps 24"
}
MAIN
A. 21-15-9
{
Deadlift 165 (Rx was 225)
box jump 24"
}
time: 5:54
wait five min (I waited 4)
B. 3 rounds for time
{
400m run
15 OHSquat 75# (Rx was 135#(!))
}
9:09
Thursday, April 25, 2019
2019-04-25 WOD
Active recovery day
WARM
std warmup
MAIN
A. 1000m row
4:03
B. Work to a heavy CJ
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165, 1x175 (failed)
C (superset w above) HS practice
HSHold, 6x10s
D. 3 rounds, not for time
{
1 strict L-sit MU
1 One-arm-chinup/side
}
WARM
std warmup
MAIN
A. 1000m row
4:03
B. Work to a heavy CJ
5x45, 3x75, 3x95, 3x115, 3x135, 2x155, 1x165, 1x175 (failed)
C (superset w above) HS practice
HSHold, 6x10s
D. 3 rounds, not for time
{
1 strict L-sit MU
1 One-arm-chinup/side
}
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