2024-12-15 WoD

A. Row 1000m

B. PowerClean + PushJerk
5x75, 3x95, 3x115, 2x135

C. (Superset w A) HSPU
4x1 strict

D. (Superset w A) Pullup progression
3 strict, 3 strict C2B, 3 strict perfect pullup, 2 RingMU

E. 10 rounds, not for time (but moderate pace - ~18min)
{
3 PowerClean + PushJerk 135#
2 strict HSPU
1 RingMU (kipping)
}

2024-12-13 Travel Workout

 A. Run 4.75km; 26:45; 5:39 pace

2024-12-12 Travel Workout

A. Run 5 min (~1km)

B. BackSquat
10x75, 8x120, 6x165, 4x210, 2x255

C. Lat Pulldown
8x 90, 100, 110

D. DBSnatch,
3x5/side 40, 45, 50#

E. Preacher Curl
8x 40#, 55#, 70#

2024-12-11 Travel Workout

 A. 14, 13, 12...., 3, 2, 1 of
{
AirSquat
Pushup
Situp
}

2024-12-10 Travel Workout

//short run while in tokyo. Shorter than usual, but good place considering hills and traffic

 A. Run 3.66 km. 19:49, 5:25 pace.

2024-12-09 Travel Workout

//Quick jet-lagged hotel workout while in Tokyo

WARM

Stretching
1km run

MAIN

A. BackSquat (on smith machine)
5x45, 5x95, 5x135, 4x185, 3x225

B. Preacher Curls
8x40, 8x50, 8x60

C. Seated DBOHPress
8x2x25, 8x2x35, 8x2x45

D. DBRow
3x8/side, 35, 45, 55#

E. Lat pulldown
3x8 95, 115, 135#

F. 3xHSHold (1 of those on parallettes)

2024-12-08 WoD

 //gym was closed, went and did a session at BCF

WARM
1 mile Airdyne
std warmup

MAIN

A. 9x3 banded Backrack Squat
9x3x115# w red bands

B. 7x3 banded floor benchpress 
2x2x95, 4x2x75, 1x2x85

C. 7x2 banded Snatchgrip Deadlift
7x2x115#