Wod

[mtwarden]

I started this high volume week about 4-5 months ago- I have it between Wendler's 5/3/1+ week (week 3) and the recovery week (week 4), it's for time: 10/9/8/7......../1 w/ 70% of your 1RM for squats/bench and 10/9/8/7......../1 for pull-ups, while my times haven't really improved, my 70% 1RM #'s have gone up pretty significantly, so I'm lifting more weight each cycle

when I went out the door of the gym today I had to look behind me as something was dragging- it was just my a$$

 

[Hooverfb]

Dynamic day
Ohp 115x3
100x7x2 (trying to explode on the press)
Tried to squat but my knees are just too tight from how much I was while finger was hurt
Soo box jumps 34" x10, 50 lb waiter carry x2, 25lb kb Turkish getupsx3 ( each side)
3 rds

 

[Cant hit em]

10 min light kb work single kb Alt arms
1 deadlift
1 deadlift high pull
1 russian swing
1 hang clean
1 hang snatch

5 rds for time
200m run
16 dumbbell snatch Alt #50
12 sit up
8 cal echo bike
Rest 1:30 between rds

 

[mtwarden]

4 miles with my wife and Tiny Elvis- snowing like the dickens!

 

[jmez]

Modified one from Can't hit em
40 power clean 95#
40 bar facing burpees
30 power clean #115
40 bar facing burpees
20 power clean 135#
20 bar facing burpees
10 power clean 155#
10 bar facing burpees

Sent from my moto z3 using Tapatalk

 

[Hooverfb]

Ran 3 miles last night with a friend. Talking pace, about 28 mins.

 

[TripleJ]

10 Minute EMOM:
3 Hang Squat Cleans, starting @ 50% and building to a heavy set


For Time:
25 Cal Ski Erg
15 Sumo Deadlift HP, 95 lbs
400M Run
25 Cal Echo Bike
15 Thrusters 95 lbs

 

[JasonWi]

100 kettlebell swings per arm (200t)
4 sets of 176# tire pushes
4 sets of battle ropes
4 sets of 33# ball slams
2 sets of suitcase carries with 120#
6 sets of 176# tire flips

40:00 (had to get to work early) Stick a fork in me!!

 

[Cant hit em]

I saw stars on last reps new programs hard so far

Back squats 3 sec pause in hole every rep
2x8 @ 70% of 1 rep max #245
1x8 @75% #260
1x5@80% #275

5 rounds for time
12 power snatch #95
12 box jump
12 toes to bar

100 vested step up 20” box

 

[mtwarden]

a crisp (10 degrees w/ a breeze) 6 miles and ~ 1500' gain on the trails with Tiny E

 

[jmez]

5 rounds
5 sandbag over shoulder 150#
10 push ups
15 wall balls 20#
20 ab mat sit ups


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[JasonWi]

4 sets of seated rows
4 sets wide grip pulldowns
4 sets of deadlifts into bent over rows
4 sets of upright rows
4 sets single arm kettlebell swings
4 sets double arm kettlebell swing with heavier weights.
4 sets of battle ropes

 

[Hooverfb]

Ran 10 miles. It sucked. Ran at about a 9 min mile pace. Cardio was fine but knees were not happy.

 

[mtwarden]

5 mile out and back with my wife and Tiny E; ~ 1500' of gain

Tiny E discovered another tasty treat

 

[mtnkid85]

Ive been keeping up with our 30 day challenge.
Today was
110squats
10push ups
75 leg lifts
75 stepups
Then got a 3.5mile run in.

Nice cool day.

 

[Hooverfb]

Doing the 5-4-3 wave. Weight increases each time, and starting weight of next wave is higher.

Incline press, wavex3 starting at 145
Bent row wavex 3 starting at 140
Superset decline overhead extension x8 and curlsx8 75 lbs, x3
Turkish get upsx2x2
10 yd farmer Carrie's 70lb kb x4

 

[mtwarden]

5 miles on the trails with my wife and Tiny E; the wind has shifted out of the north and the temperature is dropping fast

 

[JasonWi]

Flat bench press 6 sets #135-245
Tire flips 8 sets #176
Battle ropes 4 sets
Wall ball 4 sets #15
3 sets of farmers carry 120#
4 sets of #33 ball slams
2 sets of Bulgarian bag shoulder twists

Didn't do as much with the legs today, they are still fatigued from my last few workouts.

 

[TripleJ]

4 rounds for max reps:
0:45 ON 0:15 OFF
-Run Calories on Assault runner
-Deadlift @ 185 lbs
-Row Calories
-Wall Balls
-Rest



Back Squats:
3 x 5 @ 80%

 

[mtwarden]

good work everyone; starting the New Year on the right foot!

part 2 of my high volume week
deadlifts 10/9/8/7......2/1 @ 70% of 1RM
overhead press 10/9/8/7......2/1 @ 70% of 1RM
chin-ups 10/9/8/7......2/1