Wod

[gburk]

got flattened by the flu last week and still haven't been up to snuff. Hopefully some kind of workout to report tomorrow beyond my recent "explosive coughing spells" (for time) and "days without showering" (AMRAP). Good to see you all getting after it and hope to rejoin you soon!

 

[Cant hit em]

Front squat
1x5 rep max #275

15 min amrap
20 hang power snatch #75
20 cal row
50’ sand bag carry #150
20 sit ups

 

[jmez]

5 rounds
20 wall balls 20#
20 Burpees
20 Back rack lunges 135#
20 cals ass bike

That was way worse than it looked

 

[mtwarden]

20 miles of some tough skiing, but a great trip still!

 

[JasonWi]

7 sets of squats 160-295
5 sets of bent over rows 95-185
4 sets of 24" box step ups holding 60# 105 total
7 sets of narrow grip pulldowns 120-215
7 sets of OHP 65-160

 

[Hooverfb]

Still trying to ease the knees back to 100%. Right one is good. But left is still funny.
Ohp 115x5x4
Kang squats 135x8x3,155x5x2
A little bit of snatch mobility work
5 rounds
1 minute kb clean and press
1 minute kb Carrie's
Run 0.5 miles at 10 mph. Knee started to feel off so stopped.

 

[mtwarden]

4 miles on the trails with Tiny E this afternoon

 

[JasonWi]

5 mile walk with Raider. Otherwise today will be a rest day.

Meal prep is all done for the work week. I love being able to grab and go and know it's all healthy foods.

 

[mtwarden]

strength train today

squats 3/3/3+/10 @ 70/80/90/70% of 1RM
bench 3/3/3+/10 @ 70/80/90/70% of 1RM
pullups 3x12
dips 3x30
core

 

[Hooverfb]

Walked 7 miles on the beach with wife n son yesterday.
Today, bench 4x8 @80%
Ohp 4x8@80%
Tricep pushdown 3 x12,10,8 @70,80,90%
Knee feeling mostly better, going to do sled work tonight. I'm still stuck around 181-184, but looking leaner. Not sure what to do nutrition wise.

 

[JasonWi]

I'm still stuck around 181-184, but looking leaner. Not sure what to do nutrition wise.
[/QUOTE]

Great job getting down to that weight! You will get to your goal!

Heck if I was ever sub 190 # again I could run like a Kenyan! But since I'm far north of that weight... I run more like a three legged lame horse heading to the glue factory

 

[JasonWi]

6 sets of decline bench press 155-295
6 sets of DB incline bench press 35-80
4 sets of DB flys 25-35
4 sets of cable flys (varied the cable angle each set)
6 sets of abdominal exercises

 

[jmez]

100 double unders
90 walking lunges
80 air squats
70 ab mat sit ups
60 push ups
50 ass bike cals
40 box jumps
30 burpees
20 front squats 155#
10 sand bag over the shoulder 150#

Sent from my moto z3 using Tapatalk

 

[mtwarden]

4 miles on the trails with Tiny Elvis; starting to feel a little bit like Spring

 

[Cant hit em]

Deload week
Back squats 3x3@80% of 5 rep max
Superset
Barbell row 3x5

1000m row buy in
Then 3 rds
14 shoulder to overhead 2x#50 db’s
21 toes to bar

1 mile run

 

[Hooverfb]

Great job getting down to that weight! You will get to your goal!

Heck if I was ever sub 190 # again I could run like a Kenyan! But since I'm far north of that weight... I run more like a three legged lame horse heading to the glue factory

Well I was a skinny fat 155 this past summer, so being in this weight range is still difficult for me to gauge. Healthy and all but not 6 pack lean haha. I appreciate the sentiment haha this is honestly my best overall fitness ever probably.

 

[Hooverfb]

Late night cardio before working with shanghai online...
3 rounds
1 min 95lb power snatch
1 min 95 lb power jerk
1 min rest.
3 rounds
1 min 135 power clean
1 min to do 3 split jerks and 3 front squats
1 min rest.
3 sprints down with the sled 40 yes, 3 rope pulls with the sled back 40 yds

 

[JasonWi]

8 sets of DL 135x10, 155x10,185x8, 225x30
5 sets single arm cable rows 40-80
4 sets high shoulder cable rows 80-100
5 sets bent over rows 95-185
4 sets of bicep curls

 

[jmez]

Back squats-Front Squats
10-10-10-10

3 rounds
9 thrusters 115#
12 bar facing burpees
15 ass bike cals

 

[Hooverfb]

5 rounds, run 1 minute @ 10mph, walk @4 for 1 min.
Run 20 minutes @7
Wingate sprints on bike x4