Wod

[InkedElkSlayer]

Pull Up Ladder to 8
.5mi treadmill run

5 sets, no scheduled rest
Hanging Clean & Press- 45/65/85/95/105 x 10
DB Shrug- 55/60/65/75/85s x 8
DB Arnold Press- 30/35/40/45/45s x 10
Lateral Pull Ups- x 8
TRX Knees 2 Chest- x 15

.5mi treadmill run
More Pull Ups

 

[mtwarden]

strength train this AM deload

deadlifts 3x5 @80%
overhead press 3x5 @80%
pullups 25-25-25
core

 

[CRJR45]

6 mile stroll with the mutt

 

[TripleJ]

Every 2 minutes for 12 rounds:
1st 6 rounds...
-10 cal c2 bike or ski (alternate machine each round)
-8 power snatches 75#
-8 toes to bar
2nd 6 rounds...
-10 cal assault runner or row (alternate machine each round)
-8 thrusters 75#
-8 toes to bar

...
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)

I do both, and I think both are super beneficial. Mostly kipping or even butterfly on the longer workouts for volume and intensity. A lot of EMOM work for the strict movements. Kipping without the proper muscle and joint strength/flexibility is dangerous, so if you can't do much for strict movements, you should be using band assistance or some other kind of scaling instead of kipping.

 

[JasonWi]

Bent over rows wide grip 65-185#
Narrow grip TRX band rows
Deadlifts (sumo and regular) 185-355#
KB swings both SH and DH 25,35,45,60#
KB stiff legged DL 45-60#
Tire drags 88-125#
Planks

 

[sahunter06]

Agree with @InkedElkSlayer i don’t do my routine the same way either. As for pull ups I don’t kip but I do vary my hand placement and also use a t bar when I’m focusing on my overall lat strength. I also don’t go into full extension with the t bar.

Pull
Wide front pulldown 20/16/12/14
Seated row 18/15/12/15
Barbell shrugs- (3 sec eccentric) 20/16/14/14 135/205/260/260
Rear delt cable fly standing 25/20/18/16

Treadmill 2.8 12 deg 30 min
I’m running out of 2023 elk archery videos to watch now. Guess I’ll switch to rifle hunts

 

[InkedElkSlayer]

Agree with @InkedElkSlayer i don’t do my routine the same way either. As for pull ups I don’t kip but I do vary my hand placement and also use a t bar when I’m focusing on my overall lat strength. I also don’t go into full extension with the t bar.

Pull
Wide front pulldown 20/16/12/14
Seated row 18/15/12/15
Barbell shrugs- (3 sec eccentric) 20/16/14/14 135/205/260/260
Rear delt cable fly standing 25/20/18/16

Treadmill 2.8 12 deg 30 min
I’m running out of 2023 elk archery videos to watch now. Guess I’ll switch to rifle hunts

I should clarify @sjwfarms along the lines of what @sahunter06 said about full extension.

I am not a CrossFit guru by training. When I say “Kip”, basically I mean cheat, pump the legs a bit, etc. I have had to do Pull Ups as a part of a PT test for decades. I never, ever, ever go all the way down to full lock out extension on the descent, locking out my elbows at the bottom of the rep and then violently pulling back up. I ALWAYS maintain a slight bend at the elbow. I NEVER lock out on the bottom. It’s the same theory of why you never completely lock out at the knees at the top of a squat.

 

[mtwarden]

I don't fully lock out at the bottom- I go decently deep (and try to get up as high as possible), but never full extension locked out- to risky.

5 miles (900') in the snow with Tiny Elvis

 

[sjwfarms]

full body
DB chest fly warmup 2x15 20/35s
DB Bench 10/10/10/8 55/70/85/100s
24" box steps 3x5 80#
36" box steps 3x10 BW
Hammer shoulder press 10/10/8 90/140/180
pullup ladder to 6
descending chin up ladder from 6
cable rope tris 2x12 65
cable curls 2x12 55
1 min dead hang
15 min stretch

guys, thanks for all the feedback on the pullups!

 

[dtrkyman]

Balance warm ups. and dead hangs.

Chest,

Incline dumbbell, decline barbell, low high cable fly, pec deck

1hr stair mill 4700 steps/stairs.

To add to the pull up info, I have been using a spot in the gym that allows a neutral grip, seems to aid in some elbow forearm issue I have currently and is easy on the shoulders, I do not cheat and go slow and deliberate, all the down and all the way up!

Years back I went on a pull up terror as it was always a weakness for me, got up to doing them everyday and could bang out sets with a 45lb plate hanging from a belt, was trying to work back up to that when the elbow forearm issue started, sucks getting old!

 

[sargent]

Strength train
Squats - warmup, 3x5 work sets
Bench Press - warmup, 3x5 work sets
Deadlift - warmup, 1x5 work set
Descending pullup ladder from 5

 

[Squirrel Master]

Still raining here so inside again this morning.
500 meter row
5 rounds of 10 push ups 10 KB swings
Another 500 meter row
1 mile run on the treadmill


Sent from my iPhone using Tapatalk

 

[InkedElkSlayer]

Cardio day… 40min
4min warm up
4min 2% and around 6:20 pace
4min easy recovery
4min Row, couldn’t hit 1100m
4min easy recovery
4min 2% and around 6:20 pace
4min easy recovery
4min Row, couldn’t hit 1100m
4min easy recovery
4min 2% at 7.5

Said it before, I’ve hardly ever rowed. It sucks. I’m like a calf moose running through downfall. I sweat like a whore in church though, so it has to be good for you? I was around 1070-80ish.

 

[JasonWi]

Spinning for 30 minutes (zone 1 and 2)
5x25 battle ropes
4x12 KB shoulder press 25-35#
5x12 KB swings both SH and DH 35-60#

This morning I was 203.4 and I’m pissed at myself for not staying more strict with food intake! So back to measuring everything out and tracking my macros better…I intend to get back down to 192-195#. Felt great last fall while helping pack out four bulls and two bucks, so a good kick in the butt

 

[TripleJ]

10 minute clock:
Build to a heavy 3-rep split jerk with a 3 second pause in the catch of the last rep

10 minute AMRAP:
-5 hang DB snatches (R) 50#
-5 single arm DB push press (R) 50#
-5 hang DB snatches (L) 50#
-5 single arm DB push press (L) 50#
-50 double-unders


More on the pull-up technique, I guess I'm the odd man out, I straighten out my arms at the bottom of each rep, but I do keep my scaps engaged.

 

[mtwarden]

4 miles (700') with my wife and Tiny Elvis

 

[sahunter06]

Agree with @InkedElkSlayer and pull up positioning. Many people do pull ups and develop their biceps due to their form and focus. It’s personal preference. I focus my pull up using my lats through my shoulders and elbows and not my biceps. I want very little engagement from them. Not fully extending therefore changes the pivot point to your back because my arms remain as close to 90deg as possible with full scapular rotation and shoulder movement. It’s tougher for me but I get better back eccentric/concentric impact.
I developed ulnar collateral tendinitis doing full extension pulls ups years ago so I had to improvise. Getting older has its consequences.

 

[sahunter06]

Quick workout had meeting to get to.

Legs
Bench step up barbell 3x10-13 95#
Straight leg deads 20/18/15/12 135/185/185/185#
Leg exts/curls 3x19-15
Calf press 3x45-30

 

[blkqi]

comp bench 1/3/3/3/5/5 @ 91/86/86/86/75/75%
ssb squat 8/8/8 @ 8/8/8 RPE
pendlay row amrap/12/12/12 @ 70/63/63/63%
face pulls 3x16 @ 2 RIR

 

[InkedElkSlayer]

Pull Up Ladder to 8
4 sets, no rest
Squats/Calf Raise- 45/95/135/185 x 20/20/10/10
Plyos (jump squats/scissor lunge/box jump) x 5ea

5 sets
Squats- 225/275/295/315/335 x 3
Dropped to 275 for 3 sets of 10, 1min rest

2 sets
Hack Squat- 185/205 x 8
DB Lunge- 40s x 8ea