Wod

[InkedElkSlayer]

For years (decades) I only listened to 60's/early 70's rock, then years ago I got free SiriusXM with my new (2012) Tacoma, started surfing channels and found Lithium (channel 34)- 90's grudge/alternative. Somehow I completely missed this entire genre. I'd be asking my kids have you ever heard of Beck, Nirvana, Bush, Cake, etc- they're like "yeah geez Dad when we were in high school"

Anywho- that's what I listen to in the gym, no music on the trails

Awesome. 5-0 listening to Grunge… Assuming you got AIC and Mad Season in there as well. And maybe even widen the musical pallet to include some early 90s Tupac All Eyez On Me, Still Dre, etc.
I’m the same on NO music hiking… ever.

 

[FlyGuy]

Rest day. It was 105 down here today. Only way to be outside is to be underwater.

Emenim channel on pandora, but I have shitty taste in music.


Sent from my iPhone using Tapatalk Pro

 

[sargent]

4 miles today.

 

[JasonWi]

2.31 mile dog walk before the gym
4x10 box step ups with 55# sandbag
4x10-12 seated leg extensions 45-90#
4x12 seated calf raises 90#
2x12 oblique twists and hyper extensions
6 sets of decline BP 145-295#
5 sets of incline DB BP 45-80#

 

[mtwarden]

4 miles and a 1000' with my wife and Tiny Elvis this morning

 

[FlyGuy]

Still recovering but I can finally say I’m starting to feel some improvement. Today I was supposed to be going for a new 1RM on back squat but no way that was happening. Maybe in a couple more weeks.

Instead, 60 minutes on the stair-master with my 20# weight vest (since my pack belt is in for repairs). It’s Been a while since I’ve spent any time of one of those machines. It was just as bad as I remembered it to be, but working out in the A/C sure was a nice change.

Then 15 arrows at 38 yards.


Sent from my iPhone using Tapatalk Pro

 

[TripleJ]

EMOM x 3: 3 hang squat snatch @ 60-65%
EMOM x 3: 2 hang squat snatch @ 70-75%
EMOM x 3: 1 hang squat snatch @ 80%+ (build to a heavy 1 rep)


3 Rounds for time:
-250m run
-10 GHD sit-ups
-15 OH squats 95#
-10 GHD sit-ups
-250m run

 

[InkedElkSlayer]

Quick Chest/Bis day. Minimal rest
4 sets
Bench-45/95/135/185
Barbell Curl-45/45/55/65

Bench- doubles from 205 up to 245

Bench- drop set 225/205/185 5x5x5
Preacher Curl-65 x 21

Drop set Incline BD Bench-85s/60s x 10ea
Reverse Curl- 65 x 12

 

[sahunter06]

2 miles 60# pack this morning. Beat my previous time by almost 2 minutes.

Quick chest/shoulder/tris hypertrophy
Incline bench 135/195/215/155/135 20/10/8/12/15
Weighted dips 3 sec ( eccentric down) 25# plate 4x10 failure
Seated plate press 4x20 45# plate
db lateral raises 4x15 failure
Standing cable Skull crushers 4x20-12 ascending sets
Single arm cable ext 4x15 failure

 

[Hardly_Hangin]

Warmup
5 rounds of KB circuit below
single arm swings left/right x30s each
Rest
Offset cleans left/right x30s each
Rest
Offset Rack squat left/right x30s each
Rest

Then a bunch of snatches, swings and rows - too long to type out

 

[sargent]

2 miles with a 30# pack today.

 

[Hardly_Hangin]

Squat 3x3
Bench 3x3
3 sounds KB strength/ conditioning circuit

 

[JasonWi]

2.31 mile dog walk before the gym...72 degrees at 3:50 this morning
48 pullups
40 front squats 65-135
5x12 wide grip pulldowns 100-145
2x16 single arm cable rows
4 sets of DB military press 35-65
5 sets of lateral shoulder raises 15-20
3 sets of 20 yard walking lunges with a 45# sandbag
3x16 cable wood chops

 

[mtwarden]

4 miles (800’) with Tiny Elvis this morning; the heat wave has landed sadly

 

[InkedElkSlayer]

Fast today

5 sets
Dead- 135 x 12
Hanging Clean- 135 x 9
Push Press- 135 x 6
DB Shrug- 60s x 9

 

[FlyGuy]

Build to a 1RM of
- Strict Press (+10lb PR)
- Push Press (+5# PR, I will try this one again in a few weeks once I’m all healed up)

WOD - For Time:
- 40/30 Cal Ski
- 40 2db box step-ups (50/35#; 24/20”)
- 40/30 Cal Ski

(7:08, scaled heavily. Glutes is finally feeling a little better and I didn’t want to push it. Scaled down to a 12” box and a pair of 25# db’s)

Then 25 arrows at 71 yds

I know I can do better but im happy with this today.

Sent from my iPhone using Tapatalk Pro

 

[JasonWi]

Build to a 1RM of
- Strict Press (+10lb PR)
- Push Press (+5# PR, I will try this one again in a few weeks once I’m all healed up)

WOD - For Time:
- 40/30 Cal Ski
- 40 2db box step-ups (50/35#; 24/20”)
- 40/30 Cal Ski

(7:08, scaled heavily. Glutes is finally feeling a little better and I didn’t want to push it. Scaled down to a 12” box and a pair of 25# db’s)

Then 25 arrows at 71 yds

I know I can do better but im happy with this today.

Sent from my iPhone using Tapatalk Pro

70 yards is along ways out! That pin doesn't settle on the spot long -- for me personally accuracy wise if I can keep all the arrows inside the center Hex @ 70 plus I'm tickled. More often that not that's not the case...but it sure makes those 30 yard shots a breeze

Glad to hear the glute is improving! Those lingering injuries just set us back so much longer than we expect them to!

 

[TripleJ]

Every 90 seconds for 15 rounds (5x through alternating)

-24 cal row
-12 toes to bar + 6 double dumbbell burpee deadlifts (50#)
-1 high hang squat clean + 1 jerk (80%+) <215 lbs>

 

[FlyGuy]

70 yards is along ways out! That pin doesn't settle on the spot long -- for me personally accuracy wise if I can keep all the arrows inside the center Hex @ 70 plus I'm tickled. More often that not that's not the case...but it sure makes those 30 yard shots a breeze

Glad to hear the glute is improving! Those lingering injuries just set us back so much longer than we expect them to!

70 is a poke for me for sure. Like you, my goal is to keep all the arrows inside the center hex at any yardage (~ 8” diameter).

I recently found a good spot (semi dry retention pond) near my house to shoot at. The steep(ish) pond Banks make a great backstop for any really bad shots that might whiff the target, and I can stand in the shade to shoot. Drive up, drop target, drive back to random yardage, range and shoot. Usually 3 groups, then everything is back in the truck in under 20 minutes. I stop on the way home from the gym since I’m already sweaty. I find that short, daily sessions help me so much more than multiple hours at the archery range…





Sent from my iPhone using Tapatalk Pro

 

[jmez]

10 rounds
3 alt DB snatch each arm 50#
6 slam ball cluster 50#
9 burpees
12 cal row