Wod

[JasonWi]

DB shoulder press 4x12 20-35#
Incline DB bench 3x5 50,65,80#
Flat DB bench 3x6,4 80,80,90#
Stiff legged DB deadlifts 3x12-15 90,100,130#
Front squats x 5 65,95,115,135,155#
Back squats x 5 155,185,225,245#

 

[TripleJ]

15 minute alternating EMOM:
-echo bike cals
-single arm KB front rack lunges (7R/7L)
-kneeling pallof press (6R/6L)
-5 tempo back extensions on GHD
-15 reverse GHD double leg extensions

 

[sargent]

2 miles with a 32# pack today.

 

[mtwarden]

5 miles (700') with Tiny Elvis

 

[Squirrel Master]

Back to some light weights again today.
3 sets of 5 OH press
3 sets of 5 deadlifts
Then 1.5 miles on the treadmill. Back is still good, just going to increase weight VERY slowly and not rush it.

 

[sjwfarms]

yesterday much needed day off.

Today, treadmill (due to pouring rain on top of the past weeks melted snow)
10 min slow climb to 16 deg
20 min HIT 1 min 4mph walk then 1 min 6 put to 8 mph
15 minstretch

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.

I'm in the same camp, do them really slow and controlled which def cuts down on the reps. Younger days with PT/O course type stuff I'd do kips to bang them out. Those days are well in the rear view.

 

[sargent]

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

 

[InkedElkSlayer]

Went lighter and quicker today trying to get my sweat on
Pull Up Ladder to 7
.5mi treadmill run

Warm up 4 sets, no rest
Close Grip Bench- 45/95/135/185 x 20/20/15/10
Hex Bar Dead- 60/110/150/200 x 10
Dip- body/20/30/40 x 10
Pull Up- x 8
Decline Sit Up- x 10

3 sets, no rest
Hex Bar Dead- 150 x 21/15/9
Dip- 30lbs x 21/15/9
Pull Up- 21/15/9
Decline Sit Up- x 21/15/9

.5mi treadmill run

 

[JasonWi]

Wide grip bent over rows 15,12,10,8, 6 95,115,135,155,185#

Deadlifts sumo and standard x5 185,225,275,315..then x 3 @ 335 and x 2 @ 355

Wide grip pull downs 100,115,140,160# 15,12,10,8

3x30 reps of battle ropes

2x20 KB swings @ 45#

Abdominal twists, a few tire drags and a lot of sucking wind rounded out this adventure

 

[TripleJ]

7 minute EMOM:
2 power cleans, building from 60%


3 rounds
3 minutes on / 1 minute rest
-15 cal echo bike
-10 bar MU
-AMRAP power cleans 135#

 

[Squirrel Master]

Finally able to get back outside this morning. 2 mile ruck, then 50 push ups, 50 KB swings and some core work.

 

[sargent]

2 miles this afternoon.

 

[CRJR45]

Four miles with the muttster , 82 degrees and noonday sun .

 

[blkqi]

deadlift 1/3/3/3 @ 94/86/82/82%
pause bench 5/5/5 @ 9/8/9 RPE
feet up bench 10/10 @ 8/8 RPE
calf raises 4x20
superset tri pull 3x16 / curl 3x14

 

[sahunter06]

Thursday push

Friday pull
Single arm barbell row 22/16/15/11 95/95/120/120
Tbar pull ups 16/13/12/12
Incline db row 15//13/12/12 65s
Rev hypers 3x failure ( 3 sec eccentric )

Treadmill 2.6 15deg 30min

@sjwfarms agree with you slow controlled movements. Those days have long passed me as well.

 

[sargent]

8 miles with a 32# pack today.

 

[mtwarden]

Yesterday 5 miles 600' with my wife and Tiny Elvis- we were a little late getting started, but the trails were still firmly snow packed- no slush!

We’ll got out a little earlier today

 

[Squirrel Master]

5 sets of 10 ea KB swings and push ups
5 sets of 10 ea pull ups and KB reverse lunges
35 minutes brisk walk on the treadmill

 

[Bearwhisky]

Mtn tough foundation program week 1 day 2


Sent from my iPhone using Tapatalk

 

[jchamwv]

185lb. Box squats and 30 second ECHO bike sprints for 20 minutes.
alternating Standing strict shoulder press and bench press, 6 rds.
hip mobility work and cold shower.