2018-05-29 WOD

Hooboy. Was a little sore after Murph yesterday.

WARM
std warmup
OH squat warmup

MAIN

A. Back Squat 1x8@50%, 1x6@60%, 2x6@70%
{
warm: 1x8@45, 1x5@95, 1x5@115
main: 1x8@135, 1x6@155, 2x6@175
}

B. 15 min AMRAP
{
20 DU
10 OHS 75# (Rx was 15@95#)
10 T2B
3 MU on rings (4 sets unbroken, 1 set 2,1) (Rx was 5 BarMU)
}
5 round even

I added:

C. 3 rounds
{
1 HSHold
10 GHD Situps
}

2018-05-28 Memorial Day "Murph"

First time doing it with a vest, beat my time from 5 years ago without one.

WARM
few of every movement, and abreviated version of std warmup

MAIN

A. "Murph". For time:
{
1 mile run (6:40)
100 pullups
200 pushups
300 air squats (35:30 (So ~29 min)
1 mile run 44:30 (9 min mile)
}

Total time: 44:30,

Compare with:
2011: 60 min - Half-Murph
2012: 55:45
2013: 48:25
2014: 39:59
2015: 37:18
2016: 37:08
2017: 34:52
2018: 44:30 (w 20lb vest)

Segmented this year as follows:
10 rounds of 6 pushups, 5 pullups, 6 pushups, 20 squats (50, 120, 200)
5 rounds of 5 pushups, 5 pullups, 5 pushups, 15 squats (25, 50, 75 --> 75, 170, 275)
1 round of 5 pushups, 5 pullups, 5 pushups, 10 squats (80, 180, 285)
1 round of 5 pushups, 5 pullups, 5 pushups, 15 squats (85, 190, 300)
5 pullups, 5 pushups, 5 pullups, 5 pushups, 5 pullups (100, 200, 300)

2018-05-27 Sunday Run

Not bad.dDidn't push too hard and yet was my fastest 10k in ~4 months or so.

A. Run 10.0km; 47:24; 4:45 pace

2018-05-26 WOD

WAR3M
std warmup
clean drills
400m run

MAIN

A. "Havana" (hero wod). 25 min AMRAP of
{
150 DU
50 pushup
15 Power Cleans 155# (Rx was 185#)
}
3 full rounds exactly

I added:

B. 3x HSHolds

C. 2x HS Negatives, with press-to-handstang negatives (not sure what to call these)

2018-05-25 WOD

WARM
std warmup
deadlift warmup

MAIN

A. 8 min emom
{
Odd: 5 DL 205#
Even: 12 T2B
}

B. 14 min AMRAP
{
50 Wallball 20#
40 cal row
30 HSPU (Did 10 strict, rest kipping)
20 SDLHP w 53# KB
10 Ring Dip
}
1 full round, 10 wallball (160 reps)

I added

C. One Arm Chinup progression
2x2/side One Arm Chinup assisted
2x1/side Archer Chinup

2018-05-24 WOD

Active Recovery day. Just did some skill work

WARM
std warmup

MAIN

A. 1k row
4:05

B. Work to a heavy Squat Clean & Jerk
45x5, 75x5, 95x4, 115x3, 135x3, 155x2, 175x2, 185x1 (Got the clean, failed the jerk), 195x1 (got the clean (PR!), didn't try the jerk

C. (superset w above)
HSHold ~15s (8 sets)

D. Strict L-Sit MU
1, 2, 1, 1

E. (Superset w above) Banded face pulls
3x15

F. 1 kipping MU, *no false grip* (which is a PR I guess)

2018-05-23 Travel Workout

Short run while in Redmond

A. Run 4.7km, 24:24, 5:11 pace