Today’s WOD
Power clean, 6×2 @ 185
Front Squat, 3×10 @ 135
Clean deadlift, 3×8 @ 225
Elbow out KB Row, 2×12 @ 16kg
06
Jan
11
Wednesday 010511
04
Jan
11
Tuesday 010411
Monday’s WOD
1. Power Snatch, 6×2 @ 135
2. OH Squat, 3×10 @ 135
3. Snatch deadlift, 3×8 @ 185
Today’s WOD
2 rounds of
500m row
30 sec rest
10 Deadlifts, 185
30 sec rest
15 Wall ball
30 sec rest
20 Box Jumps, 20″
30 sec rest
9:??
31
Dec
10
Friday 123110
Monday’s WOD
High-bar Back Squat, 5×10 @ 185
Bent-over Row, 4×10 @ 135
45 degree hip extension, 4×12 w/60lb DB
Tuesday’s WOD
5 rounds for time
10 Box jumps, 22″
10 Deadlifts, 225
10 Wall Ball, 20lb
7:44 (I think)
Wednesday’s WOD
Clean+Front Squat+Push Jerk, 135 (5 sets)
Today’s WOD
Full Snatch+2 OH Squats
3×3 @ 95
3×3 @ 135
Then, for time
Row, 500-400-300-200-100 meters
20lb MB Half-moon, 10-10-10-10-10
11:28
24
Dec
10
Friday 122410
Today’s Workout
1. 3 Snatch pulls + 3 Snatch deadlifts, 5×6 @ 185
2. Snatch grip Push Press, 5×6 @ 95lb
Metcon
3 rounds
10 KB Cross-chop each, 16kg
10 KB topside halfmoons
30-60 seconds rest between rounds
22
Dec
10
Wednesday 122210
Yesterday’s WOD
10 minutes on elliptical, HR ~130bpm
15 minutes of accessory/supplemental/prehab movements
Today’s WOD
1. Single leg hops up stairs, 4 sets
2. 5-10-5 drill, 4 reps
3. Inverted rows, 3×10
4. Metcon
40-30-20-10 Wall balls
10-20-30-40 KB Swings, 24kg
9:30
20
Dec
10
Monday 122010
Friday’s WOD
3 Snatch pulls + 3 Snatch grip deadlifts, 4 sets @ 175lb
Snatch grip push press, 4×6 @ 95lb
Today’s WOD
High bar Olympic squat, 4×10 @ 185lb
Pendlay rows, 3×10 @ 135
s/s
45 degree back extensions, 3×12 w/60lb DB
15
Dec
10
Wednesday 121510
15 minute AMRAP
200m row
10 Pushups (made sure to do them unbroken, no piking)
10 Russian twists, 20lb MB
7 rounds + row and pushups
13
Dec
10
Monday 121310 – LBBS
Low Bar Back Squat
315x1x5
Metcon:
3 rounds of
15 OH Walking Lunges, 45lb
30 OH Squats, 45lb
15 OH Walking Lunges, 45lb
10 Tuck sit in-and-outs
9:45
Monday’s WOD
Back Squat, 5×3 @ 295
Wednesday’s WOD
3 Snatch pulls + 3 Snatch grip deadlifts
135
145
155
165
175
04
Dec
10
Saturday 120410
Monday’s WOD
Back Squat, 5×5 @ 275
Barbell complex with 95, 6-7-8-9 rep rounds of (~1 minute rest b/w rounds)
Deadlift
Bent over row
Hang power clean
Front squat
Push press
Back squat
Tuesday’s WOD
I think some gymnastic practice, handstands (facing wall), planche progressions, rope stuff
Wednesday and Thursday – Rest days
Yesterday’s WOD
Deadlift, 6×3 @315
5 Rounds of
5 L-pullups (used a monster miniband for assistance around my feet)
15 box jumps, 20″
Today’s WOD
100 Burpees for time
6:23 (PR)
Workouts have been pretty sketchy lately both in terms of consistency and effort. My mind has been racing with trying to get our new gym started (finalizing lease, equipment, insurance, affiliation, website, did I leave anything out?). My goal with my workouts is to avoid feeling like a pile. So far so good.
