2017-08-31 WOD

active recovery day

WARM
std warmup (which I was late for)

MAIN

A. 1k row
~4min

B. Snatch practice
Snatch: 3x45, 3x65, 3x75,
Power snatch: 3x95, 2x115, 1x135(failed)

C. Weighted MU's
strict MU: 1,1
weighted strict MU: 10#, 10#, 15#, 20# (failed 2 attempts)

D. HSHolds
4

E. One arm chinup
3/side, assisted

2017-08-30 WOD

WARM
std warmup
200m run
clean drills

MAIN

A. DU practice
1 min SU
1 min SU power jump
1 min DU
1 min TU attempts (didn't manage any, but mostly due to working with crappy rope)

B. 24min EMOM
{
min 1: 15 wallball 20# (Rx was 25#)
min 2: 2 Strict MU (Rx was 5 mu)
min 3: 1 Clean 165# (3x135, 2x155, 3x165)
}

I added

C. Front Lever work
6x TuckFrontLever (4x 1 leg, 2x straddle)

D. Back Lever work
3x TuckBackLever (3x 1 leg extend)

2017-08-29 WOD

WARM
std warmup

MAIN

A. 3 rounds
{
5 KB Press/side 26#
5 KB bent over row/side 26#
10 plank shoulder taps
}

B. Strict OH Press clusters 4-4-4 20s/3min
warm: 5x45, 5x45
main: 4-4-4 @ 75, 85, 95(for 4, then reduced to 85 for other 4-4)

C. 4 rounds for time
{
200m run
6 Hang PowerClean 95 (Rx was 8 reps at 135#, but back was a bit tweaked from yesterday so I scaled)
10 HSPU (did 10 strict first set, then 8 per round, kipping)
}
time: Forgot to note it!

I added:

D. One Arm Chinup progression
One Arm Chinup (assisted - 1-2 fingers):
3/side
2/side
1/side

2017-08-28 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
6 banded KBS
10s superman hold
10s hollow hold
}

B. Deadlift clusters - 4-4-4, 20s/3min increase weight from last week (back was feeling a little tweaky, so I only went up a bit on last cluster)
warm: 5x95, 5x95, 5x135, 5x185
main: 4-4-4 @ 225, 225, 245

C. 12 min amrap
{
12 cal row
6 burpees
12 pullups
}
5 rounds + 12+5+3 (9 reps short of 6 rounds)

I added:

D. Tuck Front Lever
3

E. Strict MU
2

2017-08-27 Sunday Run

Sunday run in <40-deg temp while at friend's cottage for the weekend. Brrr!

A. Run 9.96km. 56:53. 5:43 pace (would have been faster but had to check map numerous times!)

2017-08-25 WOD

WARM
std warmup
2 rounds
{
10 Goblet suqat 26#
plank hold while partner does same (~30s)
}
2 rounds
{

15 KBS 26#

10 lunges

}

2 rounds
{

10 KB push press

10 jumping squats

}

200m run

MAIN

A. 5-5-5 back squat clusters X 3. 20s/3min rest

warm: 5x45x 5x95, 5x135

main: 5.5.5 @ 155 x 3

B. 4 rounds, each for reps, 1 min rest b/t

{

40s row for cals, 20s rest

40s situps, 20s rest

40s benchpress for reps 135# (I scaled to 115#), 20s rest

}

reps:

1: 16, 26, 14

2: 15, 27, 12

3: 14, 26, 10

4: 15, 24, 8

C. HSPU skill work

4 rounds

{

2 HSPU

1 HSHold 20s

}

D. 3x TuckFrontLever

E. 3/arm OneArmChinup (assisted)

2017-08-24 WOD

Active recovery day. I missed wednesday and should have done make-up day, but didn't have socks for rope climbs, so instead did my usual thursday thing of skills & light recovery.

WARM
std warmup
ladder drills

MAIN

A. 1k row
3:50

B. Moderate Snatch work
pvc drills
5x45, 3x65, 3x75, 1x95

C. Work to a heavy CJ
3x75, 3x95, 2x115, 2x135, 2x155, 1x175

D. MU work
2x3 ring pullup
strict MU 1,2,1

E. 3 rounds, not for time
{
12 GHD situps
1 HSHold for balance (felt good today - 10-15s off wall, controllable)
}