Wod

[sahunter06]

Shoulder still healing, pinched nerve still affecting strength a bit
Press
Barbell low incline 18/10/6/20 140/190/210/120
High db incline 10/8/13 70/70/55s
Cable flys 20/18/15
Plate lateral raise 15/12/18 25/25/10s
db shoulder press 15/15/12 25/25/30s
db Hammers 12/10/8/6 45/50/55/60s
Rope pushdowns to failure
Incline db curl 15/12/10/10 25/30/35/40
Single arm exts to failure

Dread mill hike

 

[rharbaugh]

5 Rounds, 10 reps each no rest between sets
Push-up, sit-ups, Tricep pull-down, overhead press, tib raises


Sent from my iPhone using Tapatalk

 

[TripleJ]

12 minute clock:
5 push press (from the floor)
Build to a heavy set


For time:
400m run
15 shoulder to overhead (105#)
15 deadlifts
15 back squats
15 deadlifts
15 shoulder to overhead
400m run


3 rounds:
10 banded glute bridges w/ pause at top
10 (5L/5R) pallof press with 5 second hold

 

[sargent]

6 miles with a 45# pack today.

 

[InkedElkSlayer]

Had a little extra time today.
Hiked a quick and steep 3mi.,1500vert with 35lbs.

 

[rharbaugh]

6 miles with 50lb pack


Sent from my iPhone using Tapatalk

 

[dtrkyman]

This past week has all been at the gym doing gym stuff, ho hum. Have changed to more weight less reps and more time with light cardio.

need to hit the trail soon!

 

[sahunter06]

Friday
Pull
One arm barbell row 15/12/12/6 95/115/135
Front pull-down 15/12/10/8

Compound sets
Seated low row 12/10/8/6 180/220/240/260
Rev hypers 20/20/20 45# plate

Dread mill work 1.5 mi 700ft vert

 

[T-town]

2 Mile walk with the wife to break a good sweat


Gym this afternoon

Bench: 95/10, 135/10, 185/3, 190/3,190/3, 190/3, 190/5

Back squat: 135/10, 185/10, 225/3, 225/3, 225/3, 225/3, 225/3

Stair machine: 25 floors with 40lb pack and 25 floors with no weight. Hips started bothering me a little the last week since increasing weight and number of weighted pack hikes.

 

[sargent]

4x 25 10" cinder block swings
3 miles
10 minutes step ups with 85#
5x 5 pullups, 10 pushups

 

[InkedElkSlayer]

8 sets, no rest
Squat/Calf Raise- 45/95/135/185/225/275/295/315 x 5
Hex Bar Dead- 60/110/150/200/220/240/260/270 x 5
Pull Up- x 5
Decline Sit Up- x 10

Ended with set of 25 pull ups

 

[RSather528]

6 miles yesterday, no pack weight.

 

[T-town]

25 floors on stair machine in just under 5 minutes, no pack today.

Lat pull downs 5 sets of 12
110, 115, 120, 125, 130

1 minute bird dogs for recovery between sets

Seated rows 5 sets of 12
Same weight as pull downs

Dumbbell curls with 30’s
2 x 10 each arm

Straight bar curls 1 set of 10 with 85

Bent over rows with straight bar 85lbs
2 sets of 20

 

[sargent]

3 miles today.

 

[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

Bench- singles at 205/215/225/235/245 no rest other than adding weight

2 sets, no rest
Bench- 185 x 12/8
Reverse Curl- 55 x 10/10

2 sets, no rest
DB Incline Bench- 70s x 8/6
DB Curl- 35s x 8

 

[TripleJ]

20 minute alternating EMOM (5 rds)
-15 cal row
-2 rope climbs
-2 squat clean & jerk, 80%+
-10 handstand PU

 

[state637]

Strength
Bench Press
Every 3 minutes for 15 minutes 7 reps @65-70%

Conditioning
5 RFT
40 dubs
10 push press @135
10 T2B

 

[sahunter06]

Push
No rest except change weights

Land mine press 15/12/10/8 80/105/125/125
Archery push up x3 to failure
Seated flys 18/15/12 110/120/120
db barrel press 15/12/8 55/60/65s
db shoulder press 15/12/10 35/35/35s
db shrugs 20/15/12 80/80/65 (3 sec eccentric)
Cable preacher curl 14/10/9
Barbell nose breaker 30/16/14 45/65/85
Hammers 14/10/8/25 45/50/55/25s
Rev grip pushdown 18/15/10

 

[sargent]

2 miles today.

 

[rharbaugh]

4 miles w/50lb pack 290’


Sent from my iPhone using Tapatalk