Wod

[InkedElkSlayer]

Stretched well and warmed up to above my working sets on Dead, Shrug and Hanging Clean & Press.

Hanging Clean & Press- 95 x 30
1 min rest
Barbell Dead and Shrug- 135 x 30ea
1 min rest
Hanging Toes 2 Bar- x 30
1 min rest
Farmer’s Carry- 60s x 100yds
… Felt the last 2 sets in the ol forearms

680vert PT hike with 52lbs

 

[TripleJ]

4 Minute Alternating EMOM:
Min 1: 50 double-unders
Min 2: 4 power cleans @ 60-70% (155#)
1 minute Rest
4 Minute Alternating EMOM:
Min 1: 40 double-unders
Min 2: 2 power cleans @ 75-80% (185#)
1 minute Rest
4 minute EMOM:
30 double-unders + 1 power clean @ 85%+ (225#)

For time:
50 cal row
50 single arm (25 R/25L) DB hang clean & jerk 50#
25 cal row

 

[sargent]

2 miles with the family this evening.

 

[sahunter06]

Back/bi/rears

Barbell bent over rows 20/15/12/10/10/15 95-175#
Seated rows 15/10/10//15
Compound sets
Front pulldown 4x12-18/ reverse hypers 4x25 45# plate

db hammers 15/12/10/8 35-50#
Hanging preacher bar curls to drag curls 4x failure (16-20) 45-60#

Seated rear delt flys 20/20/15/15
Incline db curl 15/15/15 20#

 

[sargent]

2 miles with a 63# pack today.

 

[mtwarden]

8 miles (1800') early with Tiny Elvis, went over 1400 miles today

 

[InkedElkSlayer]

Did the longer hike Saturday, this was the 4th day in a row of the short and steep hike.
52lbs again and 680vert.
Each day I’ve got a little quicker.
Hopefully Mtwarden got up early… gonna be 99 today.

 

[TripleJ]

10 Minute Alternating EMOM:
-Minute 1: 8 back squats @ 60-65%
-Minute 2: 10 box jumps 30"


10 Minute AMRAP:
-40 russian kb swings 61#
-20 cal row
-20 kb front rack lunges
-400m run
-AMRAP burpees remaining time

 

[Hardly_Hangin]

OHP 5,3,1 (PR of 150#)
Deadlift 5,3,1
Pullups 3x10

 

[sargent]

3 miles today.

 

[InkedElkSlayer]

Leg day today:
4 warm up sets
Squats/Calf Raise/Plyos-45/95/135/185

2 sets plyos, 5ea
36in box jump
40bs snatch to scissor lunge
35lbs front jump squats

Squats- 3 rep sets from 225 up to 365

Bench Squats (1min rest)- 285/295 x 20/12

3 sets, no rest
Hack Squat- 135 x 5, 185/205 x 12
Good Morning- 45 x 5, 85/95 x 12
DB calf raise- 25 x 5 (reeeal slow tempo)

Last night’s overnight low at the house was mid-70s, crazy for 9/1.

 

[mtwarden]

4 miles (800’) with my wife and Tiny Elvis; we’re in a “mega” heatwave now- relief in one week, so they say

 

[TripleJ]

6 miles (735’) trail run before 7am to beat the heat this morning.

 

[mtwarden]

strength train

squats 5/5/5+/amrap @ 65/75/85% of 1RM
bench 5/5/5+/amrap @ 65/75/85% of 1RM
pullups 20-20-18
dips 2x35
core

 

[sargent]

2 miles this evening with the puppy and my eight year old son.

 

[sargent]

2 miles with a 30# pack today.

 

[mtwarden]

4 miles (700') this morning with my wife and Tiny Elvis. There was a fire Sunday at Mount Helena so wanted to check it out. They're not sure what caused it, but guessing cigarette butt or kids playing with fire. Wrong time of year for either of those

 

[TripleJ]

20 minute AMRAP:
-100 Double-unders
-20 Shoulder to overhead @ 50% (125#)
-20 Toes to bar
-20 Russian KB Swings 70#
-20 cal row

 

[InkedElkSlayer]

Tris/Back/Abs
Warmed up 5 sets of 5 pull ups

4 sets, no rest
Close Grip Bench-45/95/135/185 x 20/20/20/10
Dead- 45/95/135/185 x 10
Hanging toes 2 bar- x 10

5 sets, no rest. 12:28
Dead- 225 x 5
Dip- 45 x 10
Pull Up- x 10
Decline Sit Up- 20 x 15

Farmer’s Carry- 60s x 125yds

 

[sahunter06]

Thurs
Worked out with a few teens at the gym. They are way too interested in their phones. Crazy. Finished by myself. The way I like it.

Incline bench 18/15/10/10/6/18 115-245#
Weighted dips 25# plate 4x10-15
Seated cable flys 4x20

Static db hold 4x1:00 20#
db leaning shrugs 15/15/12/12 90#

Skull crushers barbell 20/15/15/12/15 45-70#
Single arm cable exts 4x failure with (20+reps) w/grandmoms weight. ( triceps were shot)