June

6/30/18

Rest

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6/29/18

Warm up – with boot camp class
100 single unders
25 burpees
100 single unders
25 slam balls (20)
100 single unders
25 push ups
100 single unders
25 ring rows
Then
100m run
25 crunches
100m run
25 med ball sit ups (30)
100m run
25 strict sit ups
100m run
25 sit ups

WOD
AMRAP15
10 floor press (135)
10 goblet squat (55)
10 bent over row (135)
10 KB snatch (55)
Result: 6+38

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6/28/18

Some box jumps and man makers using 50# DBs.
Again later, same partner WOD, this time using 35# DBs

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6/27/18

Bike to/from gym today

Strength
Find heavy power clean + 2 FS + jerk
Only got 195 – wasn’t going to go heavier. Feeling yesterday

WOD
E2MOM: run 100m + 5 power clean and jerk
Completed rounds using 75, 95, 115, 135, 165, 175, 185, 195 and 205. Got the run and only 1 power clean at 215.

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6/26/18 – PM

Skill
EMOM30
Interval 1: 1 muscle up + 5 ring disp
Interval 2: 3 strict HSPU, after about 5-7 rounds I switched to 5 kipping HSPU

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6/26/18 – AM

Strength
EMOM10: 10 lunges stepping forward – 95# barbell on back
Rest 3 min
EMOM10: 10 lunges stepping backward – 2 45# in front rack
Rest 3 min
EMOM10: 5 box step overs (50# DB in each hand)

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6/22-25/18

Rest, trip to Iowa

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6/21/18

WOD
800m run
80 skull crushers laying on the floor (45# bar for all)
800m run
80 curls
800m run
80 shoulder to overhead
800m run
80 bent over rows
800m run
Result: 30:28

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6/20/18

Strength
Find max set of 3 back squat – 275, failed 285

WOD
25 pull ups
25 KBS (55)
25 pull ups
Result: 3:38 I think

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6/19/18

WOD
100 “med ball clean wall balls” at 30#
Every 2 minutes, including at 3, 2, 1 go – run 100m
Result: 17:14

Strength
Worked up to a 245 bench and did 5 reps every 2 minutes for 6 rounds
Then
Drop set – 195, 145, 95, empty bar
Then
5×2 snatch grip deadlift at 245

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6/18/18

5 rounds
1 deadlift (315)
2 muscle ups
3 cleans (225)
4 deficit handstand push ups (two 45# plates per hand)
500m run
Result: 29:58 – full cleans. Last time I did this I did power cleans and finished in 26:40.

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6/17/18

Golf on Father’s Day

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6/16/18

Deck of cards

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6/15/18

Rest

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6/14/18

Strength
Clean and jerk:
3 @175
2 @200
1 @210
3 @185
2 @210
1 @225 – f
Then
E2MOM10: 5 DL off 25# plates (risers), 285, 285, 295, 300, 300×3
WOD
20 k2e
10 g2o (185)
Rest 2 min
20 t2b
10 power snatch (135)
Rest 2 min
20 v-ups
10 thrusters (135)
Result: 11:33

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6/13/18

Strength
Find 5RM front squat: 225, 2@ 235 then 3@ 230
WOD
25 HRPU
50 KBS (55)
25 HRPU
Result: 2:44

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6/12/18

WOD
21-18-15-12-9-6-3
Row for calories
Back squat (95)
Result: 10:17
Strength
EMOM10: 5 strict pull ups and 5 easy squats

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6/11/18

Strength
Find a heavy 3 rep TnG power snatch: 155, failed 160 after 2 reps
WOD
2 rounds
10 power snatch (145)
12 burpees over bar
Right into
2 rounds
10 power snatch (95)
12 burpees over the bar
Result: 8:31

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6/10/18

Rest day

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6/9/18

Red Rocks – about 90 minutes of fun

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6/8/18

EMOM
Int1: 5 bench press at 195
Int2: 1 muscle up
WOD
10 hill sprints
3x400m sprints – every 3 min

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6/7/18

Strength
Find heavy power clean and push jerk (215, failed 225)
WOD
Grace at 165: 3:20 – over a minute PR
Then, barbell work
5×5 hang power clean – focusing on footwork and elbows (95 for 1, 115 for 4)
Then
1.1.1 power cleans: 165, 185, 205, 215 – I think
Then
Walk outs holding weight in front rack for 10 seconds – used 365

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6/6/18

WOD
Did a lazy EMOM with power cleans to warm up
Then
5 rounds
50 double unders
10 power cleans – escalating weight – 95/135/155/185/205
Result: 11:32

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6/5/18

WOD
2 rounds
1k row
800m run
400m med ball carry (20)
100m suitcase carry (70)
50 air squats
25 push ups
5 wall walks
Result: 33:51

Later
6×3 high snatch pulls: 145, 165, 185×3, 195
Then
Find 2 rep snatch: Shoulders were TIRED – only got 165

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6/4/18

WOD
21-15-9
Power snatch (95)
Pull ups
Rest 5 minutes
18-12-6
Ground to overhead (95)
Push ups
Rest 5 minutes
15-9-3
Thrusters (95)
burpees over the bar
Result: 24:18

Plus – rode my bike to/from gym

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6/3/18

WOD
Did the following, not for time
Ring rows superset with ring push ups
Ring holds (top of dip) with planks on rings
Bench press with barbell rows laying on bench
Curls with tricep extensions

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6/2/18

Rest – went on a bike ride towing Dawson behind me – about 40 minutes

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6/1/18

WOD
10 minutes to complete:
Interval 1: 1 mile run
Interval 2: 10 rounds of 1 hang power snatch, 1 snatch, 1 OHS (145)
Interval 3: 2 rounds of 20 HSPU, 30 pull ups (I did deficit HSPU and strict pull ups, didn’t get teh 2nd set of pull ups)
Interval 4: 1 mile run

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