Wod

Treadmill warm up 1/2 mile
4 warm up sets Squats/Calf Raise/Plyos
3 rep Squat sets from 225 up to 345

Squat-225, 21/15/9 in 3:35

5 sets
1 arm Barbell Dead-135, 3ea side
70lb Heavy Bag Dead and Twirl- 5ea side
Farmer’s Carry-85s
Weighted Decline Sit Up-20lbs, 15reps

Then loaded 120 rounds for the new set up. Found the powder/primers I needed.
 
Warmup 2 min row
Kb circuit, 3 rounds
-Reverse lunge to snatch, overhead reverse lunge, offset rack reverse lunge x3/side
-goblet pause squat x3
-goblet squat x3
-dble hand swings x6
-deadlift x6
-100ft waiters walk 1st set, rack carry second set, farmers walk 3rd set

3x10 goblet squats
 
Chest/Bis Circuit
3 warm up circuit sets working up in weight

4 sets
Dumbbell Bench-75x10
Preacher Curl- 75x10
TRX push up-15
Reverse Barbell Curl-55x10
Farmer’s Carry-75s

MTWarden wasn’t kidding. While he was treadmilling, I had the pleasure of driving to Libby in a winter storm warning and saw 3 separate flipped vehicles along the way.
 
Saturday - 5.5 miles made up of doing a prescribed fire to burn off a couple small fields, then fired up the chainsaws and did a little TSI cut through about 5 acres and finished off with a shed hunt.

Sunday - 3 rounds - 10 back squats & 10 burpees, 10 deadlifts & 10 burpees
then 3 rounds - 10 alternating db cleans 70# & 10 burpees, 10 kb swings 70# & 10 burpees

Yesterday - 30 minutes on the arc trainer in climb mode and 30% resistance
 
Treadmill warm up .5mi run

Shoulders/Traps/Abs
Warm up pull up ladder to 7

6 sets
Hanging Clean&Press-45/95/115/135/145/155
Shrug- same
Arnold Press-15/20/25/30/35/35
Hanging Pull Up Bar Toe 2 Bar-12

3 Sets
Dead/Shrug-185/205/225
Dumbell Row-25s/30s/35s
Weighted Sit Up-15sx12

2 Sets
Thruster-45/65 x 21/15
Farmers Walk-85ers
Raises-10s x 10ea way

3 degrees w/ wind chill down to -19… so much for picking ticks off us and hiking in the sun at 53 degrees
 
Back
Top