Wod

[mtwarden]

6 miles (1100') with Tiny Elvis on another upper teens day- even had some ice in the stache (TE too!)

 

[jmez]

30 clean and jerk 95#
30 cal ass bike
30 air squats
25 clean and jerk 95#
30 cal ass bike
30 air squats
20 clean and jerk 95#
30 cal ass bike
30 air squats

 

[JD Jones]

Deads/Bent rows/Ham curls/ db face pulls/ abs

 

[alindsey1237]

30 clean and jerk 95#
30 cal ass bike
30 air squats
25 clean and jerk 95#
30 cal ass bike
30 air squats
20 clean and jerk 95#
30 cal ass bike
30 air squats

This is going on the to do list for Friday

 

[sargent]

2 miles today.

 

[CRJR45]

Walked four miles today , got an early start before the ball of fire came up .

 

[InkedElkSlayer]

4 warm up sets
Squats/Calf Raise-45/95/135/185 x 15
Plyos- x 5ea

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

Squats- 3 rep sets from 225 up to 315

Bench Squat Drop Set- 295/275/225 x 5

3 sets, no rest
Hack Squat- 135/185/205 x 12/12/10
Good Morning- 65 x 7

After dry needling, chiropractic work, and basically just reducing my volume a lot a couple months ago… my back is feeling much better with excellent mobility and flexibility numbers.

 

[TripleJ]

20 minute AMRAP:
-2 ring MU
-4 Sand bag over the shoulder, 70#
-8 burpees
-12 shuttle runs 30'
-2 minute rest

*During rest, complete 0:20 second chin-up hold and 0:20 second handstand hold

 

[JD Jones]

Lunch run done…

10:10 paced 4.5 miles avg HR 126

 

[MichigAndy]

Lunch run done…

10:10 paced 4.5 miles avg HR 126

Chomping at the bit to run faster yet?

 

[MichigAndy]

Lunch break treadmill with some basketball on the TV. 4 miles zone 2ish and 1 quick mile, walked out the rest of 60 mins to cool down.

 

[JD Jones]

Chomping at the bit to run faster yet?

Lol yes. This is challenging my patience big time! I feel like I’m getting my pacing better each day. I’m gonna be on vacation the next week so plan to fit in some longer sessions and probably gonna open the gate at least once or twice just to really get that heart thumping

 

[mtwarden]

Well it was still in the low teens this midmorning, so went to the gym

squats 3/3/3+/amrap @ 70/80/90/70%
3/3/3+/amrap @ 70/80/90/70%
pullups 25-23-22
dips 2 x35
core

my last two sets of squats I had to back off as I could start to feel the hamstring strain, so definitely not 100% yet

 

[mtwarden]

5 miles (800') with Tiny Elvis on a balmy 26 degree afternoon

 

[sahunter06]

Wednesday

Leg exts and curls same rep range
25/15/15/15/12

Leg press 20/15/12/12 375-495#
Calf press 60/50/45/45

 

[sargent]

probably gonna open the gate at least once or twice just to really get that heart thumping

My understanding of the Uphill Athlete/Maffetone method style of training is that most (~90%) of training should take place in zones 1 and 2, while the rest should be done at or close to max heart rate. Open the gate!

2 miles today.

 

[JD Jones]

4.25 m hike w/60# pack
Avg HR 95
Avg pace 3.8mph
575’ elevation

 

[InkedElkSlayer]

Warmup to find a weight I could do without getting sloppy, or have to partition my sets.

7 sets, no rest. Work for 50min.
Close Grip- 155 x 10
Dead- 155 x 10
Dip- 25 x 10
Weighted Sit Ups- 15s x 10
Hanging Bar/Fat Bar Pull Ups- x 10
Run- 7.0% at 7.0… 37:25

Walked on incline to the 50min mark then finished with a 90sec Deadhang to stretch

 

[CRJR45]

Gym day for me , 23 minutes on the stair stepper , heart rate ended up at 144 . Then arm curls , lat pulls , shoulder presses , leg curls/extensions , back extensions , chest presses .
Just trying to stay active for an hour in the gym , for now , I'll step it up later , my arms are sore , LOL

 

[TripleJ]

1 power clean + 1 squat clean + 1 push jerk + 1 split jerk w/ 3 second hold in the catch
10 minutes to find a heavy set

24 minute alternating EMOM:
-15 cal row
-3 shoulder to overhead @ 70%+ (start from the ground)
-15 GHD sit-ups
-15 chest to bar pull-ups
-AMRAP devils press, 2 x 45# DB
-Rest


3 rounds:
-10 strict handstand PU
-10 toes to bar
-15' handstand walk
-1 minute rest