Wod

[ScottRK]

Found Training for New Alpinism read 1st free pages. Did the Alpine Combine.
Warm up- stacked wood 10 min.AMRAP.
18* F out gyms’s in pole barn. 15” step ups with 40# on ALiCE -scaled no. of steps waaay down. 1min each for max reps 2 min rest between- dips,sit-ups,pull-ups,box jumps, push ups. Not putting my no’s out there. Dbl digits on cals at least.
zone 1 training needed

 

[mtwarden]

hit the gym this afternoon

deadlifts 5/5/5
overhead press 5/5/5
lunges 3x30 yds
chinups 3x18 (well almost )
core

 

[TripleJ]

8 minute EMOM:
2 split jerks with 3 second pause in the catch on 2nd rep. Build to a heavy set

12 minute AMRAP:
50 cal row
30 push jerk 115 lbs
10 bar MU

 

[mtwarden]

10 miles on snowshoes, 2900' of gain and one peak bagged

 

[mtwarden]

5 miles and 900' of ascent with Tiny Elvis this afternoon; my monthly mileage is 131 miles and 31,300' of gain- well on my way

 

[Cant hit em]

10 min emom
Min 1: 5 back squats #255
Min2: weighted lunges 5/5

12 min emom
(This got tough towards the end)
5 pushup
10 air squat
15 sit ups

60 min run easy pace


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[ScottRK]

Sat- 1100 yd nonstop woods looping drag on my diy sled 20 min. Only 60#
Mon -5’s dead’s , db ohp,bb rows, dips/10#, ghr/20#. 4K row /21min

 

[TripleJ]

10 Minute Alternating EMOM
-7 Back squats @ 60%+
-30 second plank hold + 20 second gun hold

10 Minute AMRAP
7 cal row
10 Single overhead lunges (5L/5R) 50 lb dumbbell
5 lateral burpees over the dumbbell

3 rounds
10 banded glute raises 5 second hold at top
10R/10L banded clamshells
10 banded supermans with 5 second hold
10 cal C2 bike banded

 

[mtwarden]

4 miles and 900' of gain this evening w/ TE

 

[Cant hit em]

15 minute run

8 min emom
5 front squats from the ground (building to heavy)

5 min amrap
7 front squat #95
7 up down
7 box jump overs
Rest 1:30
4 min amrap
5 front squats #115
5 burpee
5 box jump overs
Rest 1:30
3 min amrap
3 front squats #135
3 barf acing burpee
3 box jump

15 minute run


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[TripleJ]

Every 30 seconds for 8 rounds:
15 double-unders + 1 squat snatch @ 70%
1 Minute Rest
Repeat @ 75%
1 Minute Rest
Repeat @ 80%
1 Minute Rest
EMOM x 4:
30 Double-unders + 1 squat snatch @ 85%+ (build if you like)


For Time:
20 cal ski
10 alternating DB snatch @ 50 lbs
20 cal row
10 alternating DB snatch @ 50 lbs
20 cal echo bike

 

[mtwarden]

starting a new cycle of Wendler, weights bumped up

squats 5/5/5+
bench 5/5/5+
pullups 3x15
dips 3x30
core

 

[Cant hit em]

1.5 mile run

Push press
12-12-10-10 build to moderate

Every 2:30 x 6 sets
7 push press #155
15 cal ass bike

1.5 mile run


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[ScottRK]

2/2. 2 mi hike40# pack 40 min<100’elev. lol. 1st this yr.
Today- 6-250 yd sled drags45-65# thru woods loop.
Walked 50 yd to bag and popped 3 shots @ 25yd between drag rounds did <5 sec from full draw to shot.
My best group 3rd round.faktor 30 60# newer bow for me. 55lb 30”draw. < 150shots I’ve had on it.Great day

 

[mtwarden]

looks like that bow is working out pretty well

 

[ScottRK]

looks like that bow is working out pretty well

Thanks.Had stopped shooting for a few yrs. Went from a fingers 94 XI legend bought new at nuges’ shop with cobra pin site,no peep, xx75’s. To this. It’s like cheating out to 37 yd so far. 2117 do all right on this too. Was worried about all the short ATA talk

 

[mtwarden]

4 miles and 700' for Tiny Elvis and I this evening; snowshoeing on the agenda for tomorrow

 

[Cant hit em]

Garage grind with my daughter

15 min
3 position clean build to heavy
Power position
Below knee
Ground
(4x6 shoulder press and row for her)

5 sets x2
3 hang power cleans #155
(Daughter did 3- each arm #10 db)
10 sit up
25 double under
Shoot an arrow
(She shot good)


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[TripleJ]

25 minute alternating EMOM
-15 cal assault runner
-15 GHD sit-ups
-AMRAP power cleans 185 lbs
-Dual DB Farmers Hold
-Rest

 

[mtwarden]

11 miles snowshoeing and 2100' of gain- good workout!