Wod

[sargent]

Wendler week 1 bench press
pullups/chinups
incline bench

 

[mtwarden]

Made it out yesterday—31 miles (5100') on snowshoes about half the miles. Needless to say we never soul or even any sign of a soul. Saw a few elk on the way in. Howling wolves one night.

 

[InkedElkSlayer]

Did 2100vert in 2.5mi with 20lbs. Basically straight up and straight down 3 separate steep, inclines. The vert took me a couple minutes over 1hr and I was watching my HR closely.

Question for you guys that religiously maintain certain HR zones… what method did you use to identify your specific AeT and lactic threshold?

 

[mtwarden]

Did 2100vert in 2.5mi with 20lbs. Basically straight up and straight down 3 separate steep, inclines. The vert took me a couple minutes over 1hr and I was watching my HR closely.

Question for you guys that religiously maintain certain HR zones… what method did you use to identify your specific AeT and lactic threshold?

There are some very specific ways to calculate them, but the ones I've seen seem pretty complex—at least for me. I used the "can you carry on a conversation comfortably" for my Zone 2. No idea how close it is, but seems like close enough

 

[sargent]

2 miles this afternoon.

 

[InkedElkSlayer]

There are some very specific ways to calculate them, but the ones I've seen seem pretty complex—at least for me. I used the "can you carry on a conversation comfortably" for my Zone 2. No idea how close it is, but seems like close enough

I figured as much. There’s the rough calculations of 180 minus age then add or subtract a bit based on factors, then the knats ass calculations, then the obvious one… I’ve been listening to too many audiobooks again.

Mid 40s with a little sun is pretty pleasant hiking weather for December in NW MT though.

 

[mtwarden]

4 miles with my wife and Tiny Elvis

 

[state637]

Conditioning
Every 3 minutes, for 24 minutes (4 sets of each) for times:
Station 1 – Run 400m or Bike .8k or Ski/Row 400m* + 10 Deadlifts
Station 2 – 250/200 Row + 12 Dumbbell Box Step-Overs

*if you row/ski or bike today, you'll go a shorter distance because we would like to see the Deadlifts on the heavy side.

 

[TripleJ]

5 rounds for time:
-30 cal row
-20 push-ups
-10 front squats @ 155#

 

[mtwarden]

5 miles this morning with Tiny Elvis; 2000 miles in the rear view window!

strength train this afternoon

squats 5/5/5+/amrap
bench 5/5/5+/amrap
pullups 20-20-20
dips 25-25
core

 

[sargent]

Wendler week 1 deadlifts
DB rows

 

[InkedElkSlayer]

This morning:
Warm up 3 sets, no rest
Bench- 45/95/135 x 20/20/20
Barbell Curl- 45/50/55 x 12
Deadlift- 45/95/135 x 10
Pull Up- x 5
Decline Sit Up- x 15

2 sets
Plyo Push Up- x 5
Plyo Curl- 45 x 5

Bench- 5 sets of Doubles from 175 to 215, then 3 sets of
Bench- 185
Preacher Reverse Curl- 45
Deadlift- 155
Pull Up- x 10
TRX Knees 2 Chest- x 15

Deadhang for 1:45

This evening did 500 Step Ups with a 53lb pack

 

[InkedElkSlayer]

Everything with 20lb vest on

5 sets, no rest
Hanging Clean & Press- 45/95/115/125/135 x 10/10/10/6/6
Shrug- same
Hex Bar Dead & Shrug- 60/110/150/170/190 x 10/10/6/6/6
Toes 2 Bar- x 10

3 sets
DB Arnold Press- 35s x 10
DB Shrugs- 70s x 6

Deadhang for 1:15
Finished with an easy 5min on the bike

 

[state637]

Strength
Every 2 minutes, for 10 minutes (5 sets) of:
Strict Overhead Press x 4 reps

Build to today’s 4-RM.

Conditioning
3 Rounds for time of:
30/20 Calories of Bike or Row
50 Double-Unders
20 Toes to Bar

Time Cap = 20 Minutes

 

[TripleJ]

10 rounds for time:
-30 double-unders
-10 toes to bar
-3 power snatches @ 135#


Tabata Plank Holds