Wod

[Hooverfb]

155x7x2 pause and explode reps incline press (waiting for bench)
543 waves again bench press 20 secs rest between sets within a wave, 1 min rest between waves
155,165,170
160,170,175
Ohp
45lb DBS, 50,55xs2
135 lb front squat x10 & barbell lunge x5 x2

 

[Cant hit em]

3x10 superset
Bench press
Barbell row

3 rounds for time
25 goblet squats #53
20 pull up
15 hang power clean #115

6 rds each w/partner - 1 work 1 rest
36 double unders
3 burpee chest to bar

 

[TripleJ]

9 Minute AMRAP:
8 Hang Power Snatches 95 lbs
8 OH Squats 95 lbs
8 Toes to Bar

3 Minute Rest

9 Minute AMRAP:
8 Alt Hang Dumbbell Snatches 50 lbs
8 Single Dumbbell OH Lunges 50 lbs (4L/4R)
8 Toes to Bar

3 position snatch:
Work to a heavy set

 

[PJG]

Any thoughts on training for this??? I've run that kind of distance before I'm not as worried about the distance, but the elevation of this one.... Would you simply just increase the distance of your daily running or would you specifically try to train more frequently at this type of elevation. It would take up a lot of time for me to drive to similar elevations. I am on the fence on doing this.

 

[JasonWi]

8 sets of squats #135-195 10,9,8....reps
4 sets of battle ropes
5 sets of kettlebell swings
2 sets of wall balls
1 set of chinups

 

[mtwarden]

Any thoughts on training for this??? I've run that kind of distance before I'm not as worried about the distance, but the elevation of this one.... Would you simply just increase the distance of your daily running or would you specifically try to train more frequently at this type of elevation. It would take up a lot of time for me to drive to similar elevations. I am on the fence on doing this.

I would up your long runs, roughly to where you are on your feet as long as you would for this race- you show be able to look at past results and get a rough idea how long it will take- obviously longer than 14.5 miles on gently rolling terrain

I would also add a fair bit of hill work, both shorter/steeper stuff, but also longer sustained climbs

I don’t think you have to be overly concerned on the altitude, but you definitely want to get a lot of “climbing” under your belt

I’ve never ran a road race, but would definitely consider something like this

 

[TCUHunter34]

9 Minute AMRAP:
8 Hang Power Snatches 95 lbs
8 OH Squats 95 lbs
8 Toes to Bar

3 Minute Rest

9 Minute AMRAP:
8 Alt Hang Dumbbell Snatches 50 lbs
8 Single Dumbbell OH Lunges 50 lbs (4L/4R)
8 Toes to Bar

3 position snatch:
Work to a heavy set

This one looks rough!

 

[hunting1]

Warm up KB swings, row 20-second

3 Rounds
12 Lateral Dumbbell Burpees
21 Pull-Ups

Directly into...

3 Rounds
12 Alternating Dumbbell Snatches (70/50)
21/15 Calorie Assault Bike

 

[PJG]

I would up your long runs, roughly to where you are on your feet as long as you would for this race- you show be able to look at past results and get a rough idea how long it will take- obviously longer than 14.5 miles on gently rolling terrain

I would also add a fair bit of hill work, both shorter/steeper stuff, but also longer sustained climbs

I don’t think you have to be overly concerned on the altitude, but you definitely want to get a lot of “climbing” under your belt

I’ve never ran a road race, but would definitely consider something like this

Thanks for your input. It's definitely a climb to the top for sure. I keep going back and forth on it. I am going to start training for it and see how things come together......

 

[Hooverfb]

95lb snatch and oh squat x8x2
Zercher squats 185x5x3
High pulls 543 wave
185, 205,210
190, 210, couldn't get enough drive lol
10 chinups

 

[jmez]

Every 30s for 10 minutes
Manmaker, pick your load

20 min AMRAP
10 thrusters 95#
15 Russian KBS 80#
20 abmat sit ups
250m row

That was much worse than it looked

 

[Cant hit em]

Back squats Superset with ring dips
3x10

12 min amrap
200m run
20 dumbell snatch #50
200m run
20 dumbell box step overs

 

[JasonWi]

7 sets OHP 70-115#
8 sets of tire flips 176#
4 sets of tire pushes 176#
6 sets of battle ropes
5 sets narrow grip pulldowns 120-200#
4 sets single arm rows 30-50#

 

[mtwarden]

Tiny Elvis and I hit the trails for 7 miles- finally went above the single digits- boo-yah!

 

[Cant hit em]

Deadlifts super set with dumbell Zpress
3x10

Emom 16 min - 4 rds
Min 1: max rep shoulder press #115
Min2: max rep bike cal
Min3: max rep double under
Min4: rest

 

[jmez]

OP Matiru
50 front squats 135#
50 push press 135#
50 deadlift 225#
1500m row
50 front squats 135#
50 push press 135#
50 deadlift 225#
1500m row

That was mean

Sent from my moto z3 using Tapatalk

 

[mtwarden]

^ that looks brutal!!!

 

[Cant hit em]

OP Matiru
50 front squats 135#
50 push press 135#
50 deadlift 225#
1500m row
50 front squats 135#
50 push press 135#
50 deadlift 225#
1500m row

That was mean

Sent from my moto z3 using Tapatalk

 

[Hooverfb]

Looooonnnggg day at work.
Finally...
18 minutes stair master intervals (1 min at 8, .30 at 12, then .30 at 20) then 4 mi utes at 12
3 rounds
10 burpee
2x10yds 70lb kb one arm carry each hand (4 total)
10 box jumps at 30"
6 pullups
Did it in 14:33

 

[JasonWi]

6 sets of deadlifts 135,185, 225x4 sets
4 sets of inverted (BW) TRX pulls
6 sets of farmers carries #120
3 sets of single arm kettlebell swings
4 sets of walking lunges
4 sets of battle ropes