Wod

[ScottRK]

Got to my unit area fri. night to get acclimated to around 7500-9100 and started scouting Sat. Morning and today. Around 4 miles each day, maybe 900’ with a basic supply pack. Slopes about 30-45 percent. Glad I hit the bleachers and park slopes with a pack a little more lately.Could’ve done more.

Feeling pretty good, but I don’t have an elk load yet. Unbelievable feeling glassing when you see no one around and hear nothing but the ringing in your ears.

 

[Cant hit em]

Got to my unit area fri. night to get acclimated to around 7500-9100 and started scouting Sat. Morning and today. Around 4 miles each day, maybe 900’ with a basic supply pack. Slopes about 30-45 percent. Glad I hit the bleachers and park slopes with a pack a little more lately.Could’ve done more.

Feeling pretty good, but I don’t have an elk load yet. Unbelievable feeling glassing when you see no one around and hear nothing but the ringing in your ears.

Good luck !!!


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[Cant hit em]

Friday

Back squat
3 sets
1@#345 drop set 5@#265

5rds
12 cal ass bike
30 wall ball #20

Then left to Mountains , just got back was family hunt trip with my daughter(so fun) only saw 1 small forky and bunch of does day hiking from trailer camp.


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[mtwarden]

Tiny Elvis and I up early for 3 miles and 600'

 

[TripleJ]

5'ish miles in the woods with my bow Saturday morning. Had a raghorn bull in range, but he was at a bad angle for a shot so on his way he went.

This morning:
20 minute alternating EMOM (5 rounds)
-15 cal row/ski/bike (alternate each rd)
-3 reps of 1 thruster + 1 push press (115 lbs ) + 6 chest to bar pull ups
-200m run
-3 burpees over bar + 6R/6L single arm db push press

 

[mtwarden]

^ nice close call! gets the blood pumping

 

[jmez]

20 min AMRAP
5 Devil Presses 35#
5 pull ups
5 push ups
15 air squats

 

[Cant hit em]

Tempo Front squat
8 sec down+2 sec pause+5 sec up
Build to a 1 rm
- 20% for 2x3

9 min amrap
3 front squat #185 from ground
9 hand release push up
27 double under

 

[sahunter06]

deadlifts 3/3/3+1/10 @ 70/80/90/70% of 1RM
overhead press 3/3/3+1/10 @ 70/80/90/70% of 1RM
lunges 3x 30 yds
chin-ups 20-20-20
core

well deadlifts went fine; my warmup with overhead presses felt OK, my first set of three didn't so much, nor any of the following sets- I think I felt more pain racking and unracking the weight- wasn't as painful as when I benched, but not good

I'll keep icing it, taking ibuprofen, doing some little exercises they show for rehabbing a forearm

Might want to think about straps for your pull movements since you’re routine is getting heavier. Many of those forearm muscles wear down quickly. I don’t want my forearms to burn out and not be able to control the weight and movement. Just something to think about.

 

[sahunter06]

Monday
Warm up cable flys 2x20 3 sec eccentric

4x12 failure and hypertrophy 3 sec eccentric

Incline db press
Cable barrel press
Smith Mach wide dip
db lateral raise on 45 degree 3 sec eccentric and pause
Reverse Arnold press
Hinged db shrugs for top traps

Just adding in the 4 sec movement per rep has decreased my working load by 20% but the stretch and micro tears are what I’m after now. It’s made a big difference.

 

[mtwarden]

I don't think it was deadlifts that tweaked my forearm, possible though

3 miles and 600' early for Tiny Elvis and I; pretty good month 162 miles and 40,000' of gain

 

[TripleJ]

12 minute alternating EMOM:
-5 back squats with 1 second pause in the bottom (65-70% 1rm)
-5 box jumps 30"


7 minute AMRAP:
-12 box jump overs
-12 sumo deadlift highpulls 75 lbs
-24 DU

 

[sahunter06]

4x12/failure 3 sec eccentric hypertrophy circuit

close grip hinges pull ups
Straight bar front pull down
Smith bent over rows
Cable horizontal pulls

 

[Cant hit em]

For time
24 front rack dB step ups #50 -24”
50 alt db snatch #50
24 front rack db step ups

For quality
10 alt Turkish get ups
30 plank db slides
10 alt Turkish get ups

 

[mtwarden]

3 miles and 600' with Tiny Elvis early, my wife decided to join us as well

 

[TripleJ]

Every 30 seconds for 5 rounds:
10 DU + 1 squat snatch @ 70%
1 minute rest
Every 30 seconds for 5 rounds:
10 DU + 1 squat snatch @ 75%
1 minute rest
Every 30 seconds for 5 rounds:
10 DU + 1 squat snatch @ 80%
1 minute rest
4 Minute EMOM
1 squat snatch @ 85%+


2 rounds for max calories:
1 minute echo bike
2 minutes rest

 

[Cant hit em]

3 super sets 1:30 rest between
8 Seated strict press #135
10 pendlay row #185
10 kb high pull #53 (fast up , slow down)

4 rounds for time
15 db shoulder 2 Overhead #50’s
20 cal ass bike
7:38


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[sahunter06]

Front quads/calves hypertrophy

Single leg ext 2x 20 warm up with pause

3 position leg press ( front quad) 15-20 with pause
Single leg db squat #50 3x12 pause
Monster walk 30 yds
Stiff leg dead’s #150 3x15 pause
Calf raises 3x25

1:00 rest

 

[mtwarden]

3 miles (500') with my wife and Tiny E early. Heading out for a four day attempt at traversing the Cabinet Range, a ton of elevation gain and extremely rugged terrain- I give us 50:50 odds of pulling it off.

 

[jmez]

10-9-8-7-6-5-4-3-2-1
Thrusters 95#
Sandbag over shoulder throw 100#
Lateral over bar burpee