Wod

[Btaylor]

5 rounds 10 reps

wide grip pullups - slow singles
Straight leg deadlift with 2 65# DBs
Knees to elbows
20" box step ups with 50# KB held both hands chin high(prolly has a name but I dont know it lol)

Finished with 5 minutes on eliptical at 50% resistance - 65 cals I think.

 

[TripleJ]

4:00 on/2:00 off

-12 D-Ball over the shoulder (100 lbs) + AMRAP shuttle sprints, 30'

-24 Dumbbell Goblet Lunges (50 lbs) + AMRAP calories Ass Bike

-36 Russian KB swings (70 lbs) + AMRAP calories Ski Erg

-48 Air Squats + AMRAP calories row

 

[GLB]

25 min treadmill max incline
Kettle bell swings x 3
Sandbag lift and carry/stairs x 6
Sandbag TGUs x 2
Free stairs in between

 

[mtwarden]

4 miles on the trails with Tiny E- trails are almost bare!

 

[Ashy Larry]

Mile and a half with light pack

 

[mtwarden]

Tiny Elvis and I got our hill workout in- 4 miles and ~ 1300' of gain; wind was a wee bit rough up high

 

[jmez]

I modified 20.2 today, the real workout
20min AMRAP
4 DB thrusters 50#
6 Toes 2 bar
24 double unders

My shoulders don't like toes 2 bar or DB thrusters so I did
20min AMRAP
4 thrusters 115#
6 abmat sit ups
24 double unders

16+10

 

[Cant hit em]

20.2 RX
456 reps
13+14

 

[mtwarden]

a chilly 4 miles on the trails with my wife and Tiny E; broke through the 1500 mile mark, pretty happy with that

 

[mtwarden]

gym this afternoon

deadlifts 5/3/1+/10 @ 75/85/95/70%
overhead press 5/3/1+/10 @ 75/85/95/70%
lunges 3x30 yds
chinups 3x13
core

 

[GLB]

3.8 miles on the grouse trails with some good hills.

 

[*zap*]

gym this afternoon

deadlifts 5/3/1+/10 @ 75/85/95/70%

So, that is 3 sets of 5/3/1 reps and then the %'s of bodyweight?
What is the +/10?

Thanks. If anyone else know the answer please feel free to post it.

 

[mtwarden]

it's from Wendler (definitely worth looking up ) first set (after a warmup) is a set of 5 @ 75% of your 1 rep max, set of 3 @ 85% of your 1 rep max and a set of 1+ (meaning as many as you can manage) at 95% of your 1 rep max- as your very close to your 1 rep max- it generally isn't a lot , the last set is 10 reps @ 70% of your 1 rep max

Wendler is often called 5/3/1, but that's deceiving as that is only week of a 4 week program, the first week is 5/5/5+ (@65/75/85% of 1RM), the second week is 3/3/3+/10 @70/80/90/70% of 1RM (again the + means as many reps as possible for that set), the 3rd week is in the above paragraph, week four is a light week (5/5/5)

after completing the four weeks (squats, bench, deadlifts, overhead press) you add 10 lbs to your squats and deadlift and 5 lbs to your bench and overhead press and repeat the four week program and keep repeating as long you as complete the required reps

his strict program calls for lifting each of those lifts on separate days, I do too much running/hiking to make that happen so combine squats/bench on one day and deadlifts/overhead press on the other- thus far it's worked pretty darn well

 

[*zap*]

Thanks, mtwarden.

 

[mtwarden]

no probleeemo

6 miles on the trails with Tiny E on a crisp Fall afternoon

 

[Hooverfb]

Incline press 155x6x3
Front squat 165x6x3
Ohp 95 x10x3
Front squat 155 x6x2
1 minute of full snatch, klokov press, overhead squat, repeat with 95 lbs
10 min hit stair climber

 

[Cant hit em]

Deadifts 5x5

15 min amrap
15 deadifts #225
30 sit ups
15 push up

 

[GLB]

Warm up with Bench Press and air Squats.
Then max reps:
50 lbs sandbag burpees (modified) x 3
50lbs sandbag lift to shoulder x 3
50lbs sandbag lift and carry stairs x 6
15 min treadmill.

 

[TripleJ]

Every 2:00 for 3 rounds
5 Back Squats @ 80%

10 Minute AMRAP:
10 Dumbbell Squats (2 x 50 lbs)
10 Box Jump Overs (30")
20 Calorie Row/Ski/Bike (Alternate each round)

 

[jmez]

2K row with 30 air squats every 2 mins. Start with 30 air squats.


Partner WOD
150 wall balls 20#
150 power cleans 95#
Break it up however you want