Active recovery day. Little rowing, worked on clean technique, hs balance skills.
WARM
std warmup
MAIN
A. Row 1k
~4min
B. Work to a heavy CJ (Clean, Push Jerk)
5x45, 4x75, 4x95, 3x115, 3x135, 2x155, 1x175, 1x185 (clean only)
C. (superset w above) HSHolds
8x~10s
D. Weighted Strict MUs
1x0#, 1x15#, 1x20#
E. (Superset w above) TuckFrontLever
3x5s~
Thursday, February 28, 2019
Wednesday, February 27, 2019
2019-02-27 WOD
WARM
std warmup
400m run (tread)
push press drills
deadlift warmup
MAIN
A. 3x5 Push Press 42x1 tempo
5@95, 2x5@105
B. 14 min AMRAP
{
3 deadlift at 225# (Rx was 75%. 225 is 60% but my max wouldn't be anywhere near 375 today)
6 bar-facing-burpees
9 C2B pullups
12 cal AirDyne (or 9 cal on Assault bike)
}
5 rounds + 18 reps = 168 reps
I added:
C. 3 rounds, not for time
{
2 HSHold ~10s each
12 GHD Situp
}
std warmup
400m run (tread)
push press drills
deadlift warmup
MAIN
A. 3x5 Push Press 42x1 tempo
5@95, 2x5@105
B. 14 min AMRAP
{
3 deadlift at 225# (Rx was 75%. 225 is 60% but my max wouldn't be anywhere near 375 today)
6 bar-facing-burpees
9 C2B pullups
12 cal AirDyne (or 9 cal on Assault bike)
}
5 rounds + 18 reps = 168 reps
I added:
C. 3 rounds, not for time
{
2 HSHold ~10s each
12 GHD Situp
}
Tuesday, February 26, 2019
2019-02-26 WOD
WARM
std warmup
3 min Airdyne
clean drills
MAIN
A. 10 min emom
{
15 DU
1 Clean
}
2x95, 2x115, 2x135, 2x155, 1x165, 1x175
B. 3 rounds for time
{
12 HSPU (Rx was 15)
8 DB Box Stepover (2x50#, Rx was 10 setps)
4 BarMU (Rx was 5)
}
11:25
I added
C. MU Work
Strict MU 1, 2
std warmup
3 min Airdyne
clean drills
MAIN
A. 10 min emom
{
15 DU
1 Clean
}
2x95, 2x115, 2x135, 2x155, 1x165, 1x175
B. 3 rounds for time
{
12 HSPU (Rx was 15)
8 DB Box Stepover (2x50#, Rx was 10 setps)
4 BarMU (Rx was 5)
}
11:25
I added
C. MU Work
Strict MU 1, 2
Monday, February 25, 2019
2019-02-25 WOD
WARM
std warmup (though missed most of it - slow drive in cause of snow)
MAIN
A. 3x5 back squat 42x1 tempo, target 40% (for me that'd be ~125)
5x95, 5x115, 5x135
B. For time
{
21-15-9
{
OH Squat 75# (Rx was 95#)
pullups
} (was done at ~9min)
500m row (was done at ~11min)
3 min rest (14 min)
12-9-6
{
OH Squat 75# (Rx was 95#)
pullups
}
500m row
}
time: 18:56
std warmup (though missed most of it - slow drive in cause of snow)
MAIN
A. 3x5 back squat 42x1 tempo, target 40% (for me that'd be ~125)
5x95, 5x115, 5x135
B. For time
{
21-15-9
{
OH Squat 75# (Rx was 95#)
pullups
} (was done at ~9min)
500m row (was done at ~11min)
3 min rest (14 min)
12-9-6
{
OH Squat 75# (Rx was 95#)
pullups
}
500m row
}
time: 18:56
Sunday, February 24, 2019
2019-02-24 Sunday Run & Yoga
A. Run 8.4km; 41:37; 4:57 pace
not quite 10k but was snowing and wet and... good enough!
//later
B. 1hr yoga class
not quite 10k but was snowing and wet and... good enough!
//later
B. 1hr yoga class
Saturday, February 23, 2019
2019-02-23 WOD
WARM
1500m row
std warmup
2x15 KB Thruster 36#
MAIN
A. 10 rounds for time
{
10 thruster 75# (did all sets unbroken)
10 pullups
200m run
}
time: 24:25
B. 3 sets, not for time
{
5 weighted ring dips 36#
4 weighted chinups 36#
}
1500m row
std warmup
2x15 KB Thruster 36#
MAIN
A. 10 rounds for time
{
10 thruster 75# (did all sets unbroken)
10 pullups
200m run
}
time: 24:25
B. 3 sets, not for time
{
5 weighted ring dips 36#
4 weighted chinups 36#
}
Friday, February 22, 2019
2019-02-22 CF Open 19.1
WARM
400m treadmill
std warmup
MAIN
A. Activation - 3 rounds, not for time
{
20s rowing sprint
5 wallball 14#
}
B. CF Open 19.1. 15 min AMRAP
{
19 walball 20#
19 cal row
}
6 rounds + 8 reps = 236
400m treadmill
std warmup
MAIN
A. Activation - 3 rounds, not for time
{
20s rowing sprint
5 wallball 14#
}
B. CF Open 19.1. 15 min AMRAP
{
19 walball 20#
19 cal row
}
6 rounds + 8 reps = 236
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