Wod

[mtwarden]

strength train

5 rds/ 1 min rest between rds

deadlifts x5 @ 70%
overhead press x5 @70%
chin-ups x 12

 

[Mw01313]

Goblet squats x12 50lb kb
BO rows x10 per side 50lb kb
Swings x20 50lb kb
Oh press x12 per side 35lb kb
Twists x15 per side
X3 with a minute between circuits
Farmers carry x1:45 per side. 35 and 50 lb kbs

 

[sargent]

2 miles with a 38# pack today.

 

[6MT]

I ran my 10km road race yesterday (Sunday). While I’m happy I did it and finished, I wasn’t happy with my time. I finished in 62:55. I came second in my age group (60-68). I used to do 10kms around 58 minutes twenty years ago.

I spent the rest of Sunday beating myself up about it. I just couldn’t turn off the adrenaline, which meant my heart rate was too high. And because I have a big chunk of metal in my heart, I need to keep an eye on that (M.I. inferior heart attack in 2017). That and my age makes these races tough. I seem to train very well. Long endurance cardio sessions. But in the race…blah.

Anyways, if I can do it in my sixties after surviving a major heart attack that almost killed me, then anyone can if you put your mind to it. Thanks for the support.

 

[sjwfarms]

4 miles 500'

Took a few days off to go visit my daughter at school in NW Arkansas. Planned on a few hikes, but at 95+ degrees every day said to hell with it and enjoyed the recovery days.

 

[MBAlex]

One mile with 65#
Supersets with PT exercises in between:
3x10 single leg/arm KB RDL
3x10/each single leg glute bridge with dumbell
3x6 wide grip pull-ups
3x20 band pull aparts.