Wod

[mtwarden]

4 miles (500') with my wife and Tiny Elvis- brisk day, woke up to -5° and only got to 15 above

 

[Squirrel Master]

2 miles this morning and week 3 day 1 of this MT routine.

 

[InkedElkSlayer]

7.5mi and 1500vert on a cold, but super sunny day. With the new snow I would have had to trip over a horn to find one, but it was a good day. I am done packing around snowshoes just for fun.

 

[sargent]

2 miles with a 38# pack today.

 

[Truck24hr]

Nice cool day for an easy jog (easy for some, kinda tough for this fat guy)

 

[mtwarden]

Another cool day- lows near zero, high around 20- not sure I believe the weatherman, but mid 30's tomorrow. Tiny Elvis got out for 6 miles (1000') this afternoon.

 

[InkedElkSlayer]

6.5mi and 2500vert.
Yesterday was beautiful, today was snowing the entire day.
I offloaded my snowshoes, 15s and tripod, but I miraculously found 2 horns. 1 mulie and 1 WT. I also found a match set of a decent mulie… still attached. I watched him for about an hour and they just wouldn’t fall off. Good day despite the weather.
See if you can find the horn…

 

[sjwfarms]

back after a week of slinging heavy fly rods in daily 15-20mph winds. Shoulders sore and lots of core work balancing on the front of a flats boat in the waves

today 3.5 miles 400'

 

[sargent]

Strength train
Squats - warmup, 3x5 work sets
Overhead Press - warmup, 3x5 work sets
Deadlift - warmup, 1x5 work set
Bench Press - warmup, 3x5 work sets

 

[Squirrel Master]

Still staying with this MT program. Got a couple miles in before the workout yesterday, and about to go squirrel hunting this morning so I'll get some steps in doing that too.

 

[state637]

Strength
Every 2 minutes, for 12 minutes (6 sets):
Front Squat
*Set 1 – 3 reps @ 75%
*Set 2 – 2 reps @ 80%
*Set 3 – 1 rep @ 85%
*Set 4 – 1 rep @ 90%
*Set 5 – 1 rep @ 95%
*Set 6 – 3 reps @ 90%

Conditioning
3 RFT
43 Cal Ski
40 Dubs
30 Thrusters w/ empty BB
40 Sit Ups

 

[JasonWi]

Barbell wide grip rows 5x10 65,95,115,135,155
Deadlifts x5 185,225,275..315x3,335x3,365x2
KBs 6x15 45,50,60#
24” box step ups 3x15(each leg) holding a 37# SB
Lawnmower rows 2x10 50,60#

 

[TripleJ]

Ended up with a cold last week and took the week off from the gym. Finally made it back yesterday for the 1st time in almost a week.

Yesterday:
18 minute AMRAP with a partner
-12 pull-ups
-12 single arm DB snatches alternating (50#)
-12 wall balls (20#)
-400m run together, one partner carries the wall ball



Today:
Every 2 miuntes for 6 rounds:
-5 deadlifts + 3 hang power cleans + 2 squat cleans
(Build from 50% of 1RM squat clean)


8 Minute AMRAP:
-10 thrusters @ 115#
-20 box jumps 24#
-30 pull-ups
-40 double-unders

 

[Subliminal1]

WOD all 3x10

• Goblat Squat @ 45#
• Side Lunge @ 45#
• Lunge @ 45#
• Calf Raise @ 45#
• Leg Press @ 300#
• Split Squat @ 0#
• Dead Lift @ 120#
• Thrusters @ 50#
• Sumo Squat @ 55#
• Seated Calf @ 90#

1 mile on treadmill at incline and 1.5 mile w/50# walking the dog

 

[InkedElkSlayer]

Pull Up Ladder to 10

4 warm up sets, no rest
Squat/Calf Raise- 45/95/135/185 x 10
Bench- 45/95/135/185 x 10
Preacher- 35/45/55/65 x 10
Push Up- x 20
Chin Up- x 7
70sec Treadmill Run- 7.0 at 2/3/4/5%

2 sets 10 Side to Side Plyo Push Ups on med ball

Bench- singles from 205-255

4 sets, no rest. Went lighter/quicker
Squat- 175 x 10
Bench- 175 x 10
DB Curl- 30s x 10
TRX Push Ups- x 10
70sec Treadmill Run- 7.0 at 6/7/8/9%

 

[mtwarden]

5 miles (800') with my wife and Tiny Elvis- nice Winter's day!

 

[Mule3006Elk]

For those of you near 50 y/o what is a good squat? I injured my knee and had a minor meniscal repair 04/2023. Started lifting in October. Prior to that I relied heavily on road biking for leg strength. With the injury/surgery/recovery I want to focus on strength as well. I started doing squats at 133 lbs 3 x 10. Now up to 165lbs 3x10 with one power day per week up to 270 lbs. I know everyone is different but I have no clue if this is decent. My goal is to increase 2-3% per month regarding max. I also do hamstrings, lunges, adductors, abductors, hip flexors and extensions, Kettlebell Sumo Squats. I have a 20 inch step and I do 2 sets of 20 with slow step up and down. In October I had to cut my hunt short b/c descending caused a lot of knee pressure. So far 100% pain free but I haven't tested on steep descents yet.

I'm 67-68 inches tall and 170 lbs.

If this is not the correct area to post I can post elsewhere. But I figured with so many exercise enthusiast this would be a good place to start. Thanks!

 

[mtwarden]

^ can't help- I'm 66

I think 270 is a pretty good squat; I think in addition to age, body weight plays a role too- wouldn't expect a a 150 lb guy to be squatting the same as a 225 lb guy (same age)

 

[Mule3006Elk]

^ can't help- I'm 66

I think 270 is a pretty good squat; I think in addition to age, body weight plays a role too- wouldn't expect a a 150 lb guy to be squatting the same as a 225 lb guy (same age)

True. I updated my post.

 

[blkqi]

squat 5x5
sumo deadlift 4x7
incline press 6x7
pull-downs 3x12