Wod

[Squirrel Master]

I'm a Police Chief at a school district PD, and I agree 100 percent. As a whole they may not be as tough and dedicated as a couple generations before, but we definitely still have some gritty kids that work hard.

This morning I got in a 2 mile ruck, 50 push ups, 50 KB swings and a lot of core work. My back is about 100% I think. I'm gonna slowly but surely start easing back into the weights soon!!

 

[InkedElkSlayer]

Pull Up Ladder to 11

10 sets, 5 reps ea., no rest, worked steady
Squat- 45/95/135/185/225/275/285/295/305/315
DB Dead- 40/45/55/60/65/75/85/95/95/95s
Med Ball Slam- 12 pounder

Pull Up Ladder to 8, then a 2min deadhang

 

[mtwarden]

5 miles (500') snowshoeing with Tiny Elvis- mid 30's today- thanks 60 degrees warmer than a week ago

 

[sjwfarms]

Treadmill today, roads and parks still too crappy today
30 mins 3.5 scaling 1 degree every minute up to 16.5 and back down. Finished with a 10 min HIIT 1 min 4MPH then 1 min 7.5 mph x 5.

Agree with @InkedElkSlayer, lots of good kids out there. My gym is full of HS/college kids (both boys/girls) that hit it pretty hard. Only problem I have is they spend too damn much time between sets on their phones and staring in the mirror.

 

[dtrkyman]

Legs.

Step ups with kettlebells, 2 30lbrs.

Walking lunges with 25lb dumbells.

Squats, light to heavy 4 sets.

Single leg presses and some half pistol squats from an elevated position.

30 minutes elliptical and 30 minutes tread mill.

 

[Squirrel Master]

Raining this morning and looks like it will be most of the week. I got in 20 minutes of interval training on the treadmill, then 10 minutes on the rower. At least it warmed up some I guess, back in the high 50's today.

 

[InkedElkSlayer]

Did my slick as hell 700vert hike with 30lbs early.
Warmed up with 6 sets of 5 Pull Ups

4 warm up sets
Bench- 45/95/135/185 x 20/20/20/10
Barbell Curl- 45/50/55/60 x 12
Push Up- x 20
Sternum Pull Up- x 8

2 sets of 5 Plyos. Plyo push ups/power curls

Bench- singles from 195 to 245 straight to a drop set
Bench- 205/185 x 5/5
Preacher- 65 x 10

2 sets
DB Incline Bench- 75s x 8
Preacher- 65 x 10

Pull Up Ladder to 6, then Deadhang for 2min

I’ll finish my 101 Pull Ups later

 

[state637]

“Nate”
20 min AMRAP
2 Ring Muscle Ups (sub’d BMU)
4 SHSPU
8 AKBS @ 53#

 

[sargent]

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

2 miles with a 32# pack.

 

[TripleJ]

Been a crazy week dealing with the ice storm and the aftermath. We are on day 10 of running on generator power at our house. Been hauling a lot of firewood and doing a lot of chainsaw work cleaning up down trees and limbs. The gym finally has power after a week without, so I was finally able to get a proper gym workout again this morning.

Every 2 minutes for 3 rounds: 5 back squats @ 80%


10 minute AMRAP:
-10 pull-ups
-7 deadlifts @ 135#
-4 hang power cleans @ 135#
-200m row

3 rounds:
10 GHD back extensions
10 GHD leg extensions

 

[mtwarden]

@TripleJ glad to hear things are (albeit slowly) getting back to normal

5 miles (800') with Tiny Elvis, sans snowshoes today as the trails (most of them anyways) are stopping to get tamped in pretty good

 

[sahunter06]

Agree with y’all collectively about some gritty kids. I see them in our gym at dark thirty like myself.
My daughter is a grit girl- playing soccer in 27 deg conditions and running all over you. She’s full of piss and vinegar. I’m very thankful.
I encourage the teenagers in my community with the same principles that my parents taught me. Who knows, maybe I’ll impact one of them. Continue to set the example for the younger ones gentlemen. Silently you will be thanked.

 

[sahunter06]

Push
Flat press 15/10/10/7/15 135/165/185/205/135
Incline press 12/10/8/6/14 135/165/185/185/135
Shoulder press db 18/15/12/12 35/45/45/45
Hammers db 25/15/10/10 30/35/45/45
Diamond push ups 25/20/20
Wall curls db 25/20/15 20/25/25

Treadmill 2.6 15 deg 25min

 

[blkqi]

squat 1/3/3/3 @ 93/85/80/80%
press 6/6/6 @ 8/8/8 RPE
sldl 8/8 @ 8/8 RPE
goblets 3x16
superset tri / bi 3x

 

[dtrkyman]

Quick and muddy hike in town, 1.6 miles 735 ft up and 735 ft back down 1.6 miles with 20ish lbs.

 

[sjwfarms]

5 miles 800' in combo of mud, slush and ice
pullup ladder to 5
3x20 dips bw
core

Good thing is I finally got a chance to break in the pac boots this week I bought for my Nov '23 MT elk hunt that I never needed

serious question on to you pullup guys. I do strictly dead hangs...any benefit to kipping for the added reps you see? In a former life with PFTs etc I absolutely did them to add reps, now my joint seem to enjoy stricter motions. (not worthy of another thread, just curious)

 

[InkedElkSlayer]

My opinion… I never do 1 thing, 1 way. Just think of cardio vs lift. Heavy weight/low rep vs light weight/high rep. I don’t ever see anything as an absolute 1 vs the other. I mix in heavy, light, plyo, drop set, rest-pause, all for diversity.

Same theory for pull ups. I use a hanging bar, I use a fixed fat bar, I switch my grip, and yes, I do strict pull ups and I kip. I will “cheat” and kip on my back day when I’m maxing my reps, or during circuits.

Really, they are 2 different exercises for 2 different reasons. Straight up strength training? Do strict. You want to get your heart pumping during a circuit? Kip.

 

[mtwarden]

Have never tried kipping. I do vary my grips though- pull-ups, chins and whatever it’s called with grips facing each other.

My form will start to suffer as I fatigue.

I’m doing enough reps (I think) I should start mixing in some weight.

 

[Squirrel Master]

Raining again this morning so that kept me inside, but I got a little lifting in with zero pain or issues.
3 sets of 5 reps light (135lb) BB squats
3 sets of 8 BP
10 chin ups
some core work
20 min interval training on treadmill

 

[sargent]

3 miles with a 32# pack.
Descending pullup ladder from 5.