Wod

[state637]

Strength
Every 2 minutes, for 6 minutes (3 sets):
2 Clean Lift-Offs + Power Clean + Jerk @ 165-175-175
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
1 Clean Lift-Off + Clean + Jerk @ 185-185-200
Followed by…
Every 2 minutes, for 6 minutes (3 sets):
Clean & Jerk @ 200-205-215

Conditioning
10 rounds for time:

12 cal assault bike
3 C&J @135

 

[InkedElkSlayer]

This morning did a 3.5mi run with 5 100yd “sprints” halfway through. Sprints were at about 90%.
Followed with 45min of flexibility and mobility work.

 

[sahunter06]

Legs
Deadlift 15/12/8/3 135/225/295/345
Single leg hip thrust 18/15/15
Single Leg exts 18/18/15
Single leg press 18/15/12
Wide hamstring press 20/20
Single leg calf press 30/30/25/20

 

[sargent]

2 miles with a 35# pack and 25 pullups today.

 

[InkedElkSlayer]

4 sets, no rest
Squats/Calf Raise- 45/95/135/185 x 20/20/20/10
Good Morning- Bar x 5
Plyos (jump squat/box jump/scissor lunge)- x 5ea
Farmer’s Carry- 45/55/65/70s

Squat- 225/245/275/295/315 x 3, drop to 225 x 10

3 sets, no rest
Front Squat- 135 x 5
Barbell Lunges- 135 x 5
Farmer’s Carry- 75s

 

[mtwarden]

4 miles (800’) with Tiny Elvis this morning; appears or near perfect weather is coming to a close- into the 80’s for the next week. No more dilly dallying in the morning, up and on the trail early

 

[Cant hit em]

All rounds of 10-8-6
Bench press
Incline bench
Squats

5rounds
5 power clean #135
10 alt db snatch #50
15 sit ups
100m run

 

[mtwarden]

strength train this afternoon

squats 5/5/5/5/5+ @ 70%
bench 5/5/5/5/5+ @ 70%
pull-ups 20/20/20
core

 

[CRJR45]

I took Wednesday off , I started a condo remodel , second floor , doing the demo this week . Everything had to go and I'm a one man operation , so I got a real workout , LOL

Today was gym day and I felt good -
Stair stepper 35 minutes 2144 steps for 134 floors , HR @ 138 , my new PB , Woo - Hoo , LOL
Arm curls 3x15@80 lbs
Lat pulls 4x15@120 lbs
Seated rows 3x15@120 lbs
Tricep press 3x15@130 lbs
Tricep extensions 3x15@120 lbs
Rotary torso 3x20@150 lbs
Hanging leg lifts 3x15 lbs
Hanging Knee lifts 3x15 lbs

 

[sahunter06]

Thursday
Light weight due to shoulder issue

One arm db incline
Left 18/15/15/12 50/50/45/40
Right 15/12/12/10 70/80/80/70

Seated flys 20/20/18/15
Lateral raise 3x20
db single arm French press 20/18/15
Single arm cable skull crush 20/20/18/15
Left 20# Right 30#
Hammers 15/12/12 40/45/45#
Preacher single arm curl 20/18/15 25#
db shrug 20/18/15 75/75/90#

 

[TripleJ]

Still scaling for my back issue...

Every 2 minutes for 6 rounds:
-5 single arm DB high pull (R)
-5 single arm DB high pull (L)
-5 single arm DB strict press (R) standing on (L) leg
-5 single arm DB strict press (L) standing on (R) leg


For time:
-30 cal echo bike
-30 banded glute bridges
-300m run
2 minute rest
-300m run
-30 banded glute bridges
-30 cal C2 bike

 

[sargent]

3 miles and 10 minutes step-ups with 85# today.

 

[mtwarden]

4 miles (600') w/ 40#, accompanied by my wife and Tiny Elvis. Our heat wave is officially here, looks like maybe 4-5 days and we get a break. Not nearly as bad as some places in the country, but I'm a complete pussy in the heat!

 

[InkedElkSlayer]

Did my 700vert hike with the wife. 35lbs on the way up. I packed a heavy gong that my oldest welded on the way down along with an awkward rebar hanging set up.

Lifted after. 4 Warm up sets
Dead- 45/95/135/185 x 10
Close Grip Bench- 45/95/135/185 x 10
Pull Up- 5/7/9/10
Decline Sit Up- x 10

Circuit. 3 times through, for time.
Dead- 155 x 21/15/9
Close Grip Bench- 155 x 21/15/9
Hanging Bar Pull Up- 21/15/9
Decline Sit Up- x 21/15/9
… 10:53.

My oldest son and wife drew excellent Idaho deer tags yesterday. So know, my wife has an AZ Strip and an awesome S ID tag. Believe it or not, she is usually NOT the lucky one.

 

[mtwarden]

^ congrats to your wife (and son) looks she has a busy season ahead

 

[InkedElkSlayer]

^ congrats to your wife (and son) looks she has a busy season ahead

It’s definitely going to be the season of mule deer hunts. I have 2 specific bucks here locally that we found sheds to that I was planning on focusing on, they are 3rd priority now. Idaho is underrated. We are excited.

I thought of you today hiking in the heat. I didn’t open the gym windows last night and it was 78 degrees in my gym with sun beaming in when I did that circuit. They say it’s good for you.

 

[dtrkyman]

Was out of town for 10 days, hit the gym randomly and got in a few runs as well as some wade fishing where I covered some ground.

Back at the gym here at home today.

15 minute cardio warm up. 3 sets of 10 pull ups. then Legs, step ups, squats lunges, presses.

Followed by a 30 minute low pace walk on an incline keeping the HR at 120ish.

 

[mtwarden]

Was up at 5:30 this morning and hit the trail with Tiny Elvis- a gorgeous 52 degrees at the trailhead! 6 miles (1200’).

 

[dtrkyman]

Should have followed mtwardens lead, was 51 here in Santa Fe this am. Still feeling all the travel last week!

15 minute cardio warm up then Back work at the gym, 10 minutes and 2k meters on the rowing machine followed by 20 on the elyptical.

dumbbell rows, seated rows, pull ups, kneeling pulldowns, back extension/hyperextension.

Been adding in some balance work as well, squats on the bosu ball with light dumbells and a 5 second count while in full squat.

 

[InkedElkSlayer]

Took off early this morning with my wife and youngest. 9.5mi, over 2000vert, and I sawed 4 tanks of gas bucking out a trail.