Wod

[TripleJ]

10 minute EMOM:
3 back squats @ 75%


9/11 Memorial Workout
9 rounds for time:
9 jumping pull-ups
9 push ups
11 box step ups (20") w/ 50# DB


1 week out from 10 days in elk camp, getting pretty excited...

 

[Squirrel Master]

MTNTOUGH gym daily yesterday afternoon, and then 3 miles this morning. I'll get in today's MTNTOUGH workout after I get home.

 

[mtnbound]

I'm trying something a little new—a thread from awhile back discussing muscular endurance https://rokslide.com/forums/threads/muscular-endurance-for-mountain-athletes.371086/

Basically finding a steep ass slope and hiking it w/ ~ 25% of your weight on your back AND keeping your heart rate in Zone 2. The idea is to throughly fatigue the muscles, not the cardio system. Taken from Uphill Athlete (and others) who have a pretty good idea on what works in the mountains. Their take is doing this once or twice a week for a month or so before whatever it is you're getting ready for.

Soooo... 5 miles today (w/ Tiny Elvis- no extra weight for him!) and ~ 1400' of gain, the gain all coming in the first 3/4 miles—using 45# pack.

I had to make a conscious effort to keep the heart rate in Zone 2—I kept it right at the edge of 2 & 3. A little over 40 minutes to go 3/4 of mile

I'll give it another shot in a few days.

It’s a lot harder to stay in the right zone to get the muscular endurance part. Most people just turn it into a aerobic suffer fest and miss the benefits of this workout. Good job.

 

[sjwfarms]

3 miles 500'

 

[Montcoyote]

I'm trying something a little new—a thread from awhile back discussing muscular endurance https://rokslide.com/forums/threads/muscular-endurance-for-mountain-athletes.371086/

Basically finding a steep ass slope and hiking it w/ ~ 25% of your weight on your back AND keeping your heart rate in Zone 2. The idea is to throughly fatigue the muscles, not the cardio system. Taken from Uphill Athlete (and others) who have a pretty good idea on what works in the mountains. Their take is doing this once or twice a week for a month or so before whatever it is you're getting ready for.

Soooo... 5 miles today (w/ Tiny Elvis- no extra weight for him!) and ~ 1400' of gain, the gain all coming in the first 3/4 miles—using 45# pack.

I had to make a conscious effort to keep the heart rate in Zone 2—I kept it right at the edge of 2 & 3. A little over 40 minutes to go 3/4 of mile

I'll give it another shot in a few days.

Thats awesome! I remember seeing this thread and committing to giving it a try. I replaced one of my weekly trail runs with a steep 4 mike hike, 30# pack and my hunting boots. All went well. After reading your post and watching the videos again I need to go steeper. Ugh.

 

[Montcoyote]

Started in the dark this morning, not sure how smoky it was. Obviously still smoky when I topped out. Rain tomorrow in western MT...looking forward to it!

 

[MBAlex]

Not much time:

5x8 axle bar RDLs
3x3 front squats.

 

[sargent]

Strength Train
Squats
Overhead Press
Pullups/chinups
1 mile

 

[InkedElkSlayer]

Basically an active recovery day
Full body stretch/warm up
Then 150 Step Ups on each side with 20lbs

 

[mtwarden]

Enjoying some much needed rain (about two months without precipitation!!!)

3 miles (400’) with my wife and Tiny Elvis

 

[Squirrel Master]

Switched mi up completely today.

3 sets of 8 BB bench press
3sets of 8 DB bench press
3 sets of 8 DB chest fly's
3 sets of 10 BB curls
3 sets of 10 DB hammer curls
3 sets of DB skull crushers
1 mile interval run

I have to work late today so that'll be it for me until tomorrow.

 

[sjwfarms]

3 miles 500' 35#

unknown wet substance falling from the sky around here too. Much needed, thanks Francine.

 

[sahunter06]

Found an old school power lifting gym with no mirrors, so that means no posing no Instagramers no 20-30 y.o. looking for dates and sitting on machines. I can get in and grind it out. Some of the Cybex and hammer strength machines we had in our football gym in college 30 years ago.

 

[sahunter06]

Push no rest , HR 120-140
Incline db press 12/10/10 80s
Flat barrel press 3x12 60s

Compound sets
Pull ups 10/9/8
Hammers 15/12/10 35/40/45
Single arm preacher curl 15/13/11 35#

Tricep pushdowns 12/10/9
Dips 13/10/10

Plate shoulder raise 18/15/12 35#
Lateral raises db 15/15/12 20s

 

[Truck24hr]

3.3 miles of easy walking to the grocery store tonight in Red Lodge. Currently a very nice 52*

 

[MBAlex]

8 rounds:

400m run
90s rest

 

[sargent]

2 miles today.

 

[TripleJ]

10 minute EMOM:
1 back squat @ 93%


For time:
30 cal row
30 sit-ups
30 deadlifts at 185#
30 sit-ups
30 cal row

 

[Mw01313]

Swings x20 50lb kb
Push-ups x15
Reverse lunges x10 per side 50lb kb
Thrusters x8 per side 35lb kb
Situps x15
X3 with 1 min between
Suitcase carries x1:45 per side 50lb kb

 

[Squirrel Master]

2 miles this morning, then went to the deer lease and worked around the camp a little bit. About to go back and clean the inside of my camper. Almost time!!