Wod

[mtwarden]

hit the gym after work

squats 5/3/1+/10, bench 5/3/1+/10, pull-ups 3x10, dips 3x30, core

Happy New Year everyone!

 

[mtwarden]

Tiny E and I started the new year with a 8 mile snowshoe loop

 

[*zap*]

hit the gym after work

squats 5/3/1+/10, bench 5/3/1+/10, pull-ups 3x10, dips 3x30, core

Happy New Year everyone!

What is 5/3/1+10? Just curious.....thanks.

Did a short morning road ruck and hit the gym for band isometrics/stretching/bodyweight azz to grass squats.

 

[mtwarden]

look up Wendler 5/3/1- it's a strength program that concentrates on deadlifts/squats/bench/overhead press; it's a 4 week program (then the weights are bumped up), weights are based on a % of your max

other than week four which is a recovery week, each session has a "+" set- (5,3 or 1 depending on the week)- you do the required reps and as many additional ones as possible

it's similar to the 5x5 strength program, but typical 3 sets vs 5 and you the reps vary- I've found it more suitable for me vs 5x5

 

[*zap*]

Appreciate the info.

 

[jmez]

Missed Monday due to blizzard so did the New Years Eve workout

12/31
31 wall balls 20#
31 GHD sit ups
31 cal Assault bike
31 toes 2 bar
31 box jumps
31 burpees
31 med ball cleans 20#
31 hollow rocks
31 DB clusters 50# (Squat clean thruster)
31 GHD hip extensions
31 cal row
L sit hold 31secs

 

[mtwarden]

3 miles on snow packed & icy trails for Tiny E and I- definitely spike conditions!

 

[bozeman]

1000 Meter Row Warm-Up
12-10-8 Cluster 65#, 75#, 95#

5 rds
12 cal row
7 hang power cleans #95

 

[TripleJ]

Partner Workout, For time:

1000 M run (partner A runs 250m while partner B holds a 45 lb plate overhead)
then...
10 rounds of:
10 Slam Balls, 30 lbs
10 Ring Push-ups
5 Bar MU
(one person works while the other rests)
1000 M run (partner A runs 250m while partner B holds a 45 lb plate overhead)

 

[jmez]

Partner workout for time, break up any way you want
120 cal row
100 dumbbell thrusters 50#
100 cal assault bike
100 alternating dumbbell snatches 50#

 

[mtwarden]

had the day so Tiny Elvis and I got a really nice 8 miles in

 

[bozeman]

5 rounds
30 box step ups with barbell 65#
10 v-ups
10 pull-ups

 

[jmez]

20 min AMRAP
15 cal row
5 bear complexes 135#

Can't set the bar down until you have done all 5 complexes. Grip killer

 

[mtwarden]

part time work is agreeing w/ me

gym this morning

deadlifts 5/5/5, overhead press 5/5/5, chin-ups 3x11, lunges 3x50 yds, core

trails this afternoon

4 miles w/ Tiny E- mile one gains a 1000' in a mile! shirt sleeve weather, 40 degrees/sun/no wind

 

[Ashy Larry]

3.2 mile hike with 850 ft vertical packing out treestands while simultaneously totin the .17 for squirrels. Got one, and was a good workout

 

[bozeman]

Yesterday:
175 box step-ups with 65# barbell
60 v-ups
60 pull-ups

Today:
1:05:00 on HS bleachers with 45lbs pack

 

[mtwarden]

10 miles snowshoeing in the Elkhorns with some of the folks from the local running group

 

[jmez]

For time
50 double unders
40 cal Assault bike
30 hang cleans 135#
20 front squats 135#
10 bar muscle ups


Sent from my moto z3 using Tapatalk

 

[TripleJ]

20 Minute Alternating EMOM:

15 Calorie Row/Ski Alternating
14 Pistols (7L/7R)
15 GHD Sit-ups
5 Hang Power Clean, 70% 1RM

 

[bozeman]

AM-
5 rds 15 V-ups. 100 jump rope
6 rds dumbbell bench press 100# 10 box jumps

PM- 350 box step-ups