Wod

[InkedElkSlayer]

2.5mi hill run with 400vert gain/loss
Head 2 Toe Stretch/mobility/25 pull ups

Squat/Calf Raise- 45/95/135/185/225/245/275 x 5
Dead- 45/95/135/185/195/205/215 x 5
Hanging Bar Pull Up- x 10
Fisio Sit Up- x 10

Was going to do 10 sets and go heavier. I’m still slowly building back up in weight after pulling a back muscle. Got through set 7 and decided I went up enough for today.

 

[mtwarden]

6 miles (1000') with Tiny Elvis this morning; I get spoiled during the week almost never seeing anyone on the trails- the weekends I start seeing a few folks out and about, fricken nice being retired

 

[Rusty Shackelford]

5 Min Warmup

Back Squats
4x8 @ 55%, 65%, 75%, 85%

Front Squats
4x5 @ 55%, 65%, 75%, 85%

Rowing Interval
800m 30 sec rest moderate pace
300m 30 sec rest faster pace
800m 30 sec rest moderate pace
200m 30 sec rest faster pace
200 m 1 min rest faster pace
800m 30 sec rest moderate pace
150m sprint

Accessory stuff

 

[mtwarden]

strength train this afternoon

5 rds (1 min rest between rds)

deadlifts x 10 @60/65/70/65/60%
overhead press x 10 @60/65/70/65/60%
chin-ups x 15

 

[sargent]

3 miles today.

 

[CRJR45]

Gym day -
Stair stepper 1938 steps for 121 floors , HR 144
Rotary torso 3x20@150 right and left each
Knee and leg lifts 3x15 each
Arm curls 3x15@70lbs
Bicep extension 3x15@120
Bicep press 3x15@120
Lat pulls 3x15@120
Seated rows 3x15@120
Back extensions 3x15@180

 

[TripleJ]

10 minute EMOM:
8 (4L/4R) Front rack barbell lunges into a single leg knee drive


1 minute work/1 minute rest for 6 rounds, alternating
-max cal ski erg cals
-max dual DB strict press
-max cal echo bike

 

[mtwarden]

started off the week w/ a bang - 9 miles (1800') with a 40# pack, no pack for Tiny Elvis

 

[InkedElkSlayer]

4 sets, no rest
Bench-45/95/135/185 x 20/20/20/10
Barbell Curl- 45/45/55/65 x 15/15/12/10

2 sets, 1min rest
Plyo Push Ups- x 5
Plyo power curls- 45 x 5

Bench- singles at 205/215/225/235/245/255 no rest other than adding weight, then straight to Bench Drop Set- 225/205/185 x 5/5/5

3 sets, no rest
Preacher Curl- 65 x 15/12/10
TRX Push Up- 15/12/10

2mi run this evening

 

[state637]

Conditioning
4 RFT
60 dubs
35 cal ski erg
10 DL @245#

 

[sargent]

2 miles with a 30# pack
4x
100 yard uphill sprints with the pack

 

[InkedElkSlayer]

This morning
7 sets
DB Arnold Press- 20/25/30/35/40/45/45 x 10
Hex Bar Shrugs- 60/110/150/200/200/200/200 x 10
Line Digger (neutral grip) pull ups- 10 (5ea side)
Med Ball Slam- 25lbs x 10
Did 5 slow and low squats or front squats with the bar for active rest between rounds

Short break, then finished with
Hanging Clean & Press- 95x 10
Farmer’s Carry- 70s

 

[TripleJ]

Still scaling and adapting everything because of my back

Every 2 minutes for 4 rounds:
-10 barbell hip thrusts

5 rounds for time:
1000m C2 bike
1 minute rest

3 rounds:
10 alternating dead bugs
20 banded pull aparts
30' HS Walk

 

[mtwarden]

4 miles (600') w/ my wife and Tiny Elvis this morning; the bitterroots are still out blooming - just the right combination of conditions as it's the most I've seen around in a long time

 

[state637]

Strength
Every 2:30, for 20 minutes (8 sets):
Back Squat
Set 1 – 3 reps @ 255
Set 2 – 1 rep @ 285
Set 3 – 3 reps @ 285
Set 4 – 2 reps @ 300
Sets 5-7 – 6 reps @ 270
Set 8 – 4 reps @ 285

Conditioning
Against a 4-minute running clock:
400 Meter Run
12 DB Box Step-Overs w/ two 50# DB’s
Max Reps of Wallballs 30#

Rest 2 minutes and repeat for a total of three (3) sets.

 

[InkedElkSlayer]

20min of Step Ups with 65lbs this evening.

It’s been a good week so far. Got some H1000 and a bunch of Berger 215s. Then today my wife drew the AZ Strip tag. Affirm. Double checked the CC and triple checked the website.

 

[sahunter06]

Tricep tendinitis and Subclavian impingement hitting me now. Took a 30% hit in strength with my left arm push movements. Going to be a bit to get back where I was previously.
push days will be light weight to work on getting strength back to my left tricep.


Pull day light work
Barbell single arm row 18/18/18/18 90#
Bentover cable low row 20/20/20
Single arm pull-down 18/18/18
Rev hypers 18/18
Rear delt flys 20/20/20
Barbell hanging curls 25/20/20 45#

 

[sargent]

2 miles with a 35# pack
3x with the pack
15 calf raises
15 squats
5 pushups, 20 second pushup plank, 5 pushups
15 bent over row
15 overhead press

Good luck with the injuries fellas. Way to stay after it.

 

[TripleJ]

12 minute alternating EMOM:
-3 bench press
-0:40 second Palloff press hold (0:20R/0:20L)

8 minute AMRAP:
10R/10L single arm lat pulls
10 R/10L one legged single arm DB strict press (opposite leg)
10R/10L box step ups with knee drive at top

 

[mtwarden]

5 miles (700’) with a 40# pack, TE refuses to wear a pack!