Wod

Kind of a crummy workout today. I have a lingering neck injury that shows up and tricep soreness, so I've been trying to tread the line between working hard and not hurting myself.

Warmup: complete as circuit 30 sec AMRAP/30 sec rest
Plank up and down
Plank Jacks
Bicycles

Workout: complete as circuit 30 second rest between moves x2 rounds
Jump negative pull ups x10
Australian pull ups x15
Decline push ups x10
Diamond push ups x10
Elevated pike push ups x10
Walking lunges x12 ea leg
Box step ups x10 ea leg
L-sit hold x max hold
 
5 miles and ~ 1200' on the trails for Tiny Elvis and I

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MTN Tough 22 beginner for time (20/2 split is 20 reps of the first move/ 2 reps of the second move, then 18/4, 16/6, 14/8 etc. until you hit 2/20)

1/2 mile sprint
20/2 reps of reverse lunge/push ups
1/2 mile sprint
20/2 reps of squats/renegade rows
1/2 mile sprint

36:36. Their goal is 25 minutes so I definitely have some work to do. I also despise running on the treadmill so I can’t wait for it to be nice enough for me to move this outside and do it.
 
Haven’t posted for a few days. Wrestling is over, so I have a lifting partner again. He’s 28 years younger.
Sunday- Squats/Dead/pull up/dip/ab circuit 5 times through

Monday-Chest/Bis

Tuesday- Shoulders/Traps/Abs
Warm up pull up ladder to 10

5 sets
Hanging Clean and Press-100x10
Dumbbell Shrug-85s x5
Ab

3 sets
Barbell Dead and shrug-185/205/225
Arnold Press- 25/30/35
Ab

2 sets
Farmers carry- 85s
Thruster- 65
Ab

I usually pick a certain functional move or 2 each winter that I pound and do almost every day. This year is Farmer’s Carries. I’ve been doing them 5 days a week most weeks. Some days a couple sets, some days a bunch. They suck, but are awesome at the same time
 
Kb superset, 3 rounds
Offset reverse lunge thruster x5/side
Goblet squat x5
Dble hand swings x5

Db superset, 3 rounds
Pushup to deadlift x5
Pushup x10
Deadlift x10

Db manmaker circuit
Pushup to row to clean and press x5
Waiters walk 50ft
Clean and push press x5
Rack carry 50ft
Pushup to row x5
Pushup x5
Row x5
Farmers walk 50ft
Deadlift x5
Dble hand swing x5
Deadlift x5
 
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