Wod

[sargent]

Wendler week 3 overhead press and squats
1 mile

 

[Rusty Shackelford]

45 mins Z2 on the stationary bike this morning before work.

After work:

10 min warm up

3 Rounds of each
Bench press 3x8 @ 75%
DB curls 3x15
Strict pull ups 3x7
Hollow hold :30

Metcon: 15 min AMRAP
8 burpees
10/10 suitcase deadlifts
12 box jump overs
10 v ups
50 double unders

 

[LCguy]

Leg day #2:

Deadlift 3x8 RPE7
Dumbbell walking lunge - 3x20 RPE 8
Single leg extension - 3x15 RPE 8
Single leg curl - 3x15 RPE 8
Machine hip abduction - 3x15 RPE 9
Calf raise - 3x12 RPE 8
Plank - 3x one minute

Cardio, we will see what's open. More and more people at my gym seem to be cardio and it's a powerlifting gym so cardio equipment is at a minimum. Might have to go to Planet Fitness with my girlfriend (she has a black card) after I lift to get a stair stepper.

 

[Rusty Shackelford]

Wendler week 3 overhead press and squats
1 mile

What is the wendler rep and weight scheme for something like this?

 

[state637]

Conditioning
For time:
50 Single Leg Alternating V-Ups
50 KB Swings
50 Wallballs
50/35 Calorie Assault Bike
50 Wallballs
50 KB Swings
50 Single Leg Alternating V-Ups

Goal: Under 25:00
Time Cap: 35:00

 

[rharbaugh]

5 rounds
5 assisted pull-ups
10 squats with band
10 pushups
10 sit ups

2 miles on treadmill @ 5% incline


Sent from my iPhone using Tapatalk

 

[brca005]

1 hour jiu jitsu

3 sets of 10:
Floor press
Skull crushers
Rows
Swings
Deads

 

[mtwarden]

strength train this morning

5 rounds (1 minute rest between rounds)
squats x 5@70%
bench x 5@70%
pull-ups x 10

4 miles (400’) with Tiny Elvis this afternoon

 

[TripleJ]

Back from 4 days of bear hunting on the other side of the state. No tag punched but it was a great trip in beautiful country. I ended up seeing 11 bears overall, and countless elk and deer. I only saw 2 shooter bears but couldn't get a shot opportunity at either one. I averaged over 10 miles a day riding my mountain bike in and out, and over 10 miles a day walking once I got in there.






Back to the gym grind today.
4 rounds for time:
-400m run
-25 double-unders
-25 Russian KB swings 70#
-25 double-unders
-20 cal row
-2 minute rest

 

[mtwarden]

What is the wendler rep and weight scheme for something like this?

Can’t speak for him, but I follow his 5/3/1 with an additional set—first set last, the lightest set doing as many reps as possible.

First week is 5/5/5+ @65/75/85% 1RM (plus the first set last).
Second week is 3/3/3+ @70/80/90%
Third week is 5/3/1+ @75/85/95%
Fourth week is deload

Ive also bastardized it combining two lifts squats/bench and deadlifts/overhead press—please don’t tell Jim!

 

[sargent]

What is the wendler rep and weight scheme for something like this?

Just like @mtwarden posted. Note that the last work set says,"5+,3+,1+". The goal is to hit within a rep or two of your max number of reps on the last set. On deload weeks I do 5/5/5 @ 40%/50%/60%.

I've also been doing Jim's "Big but Boring" accessory program, which is basically 5 sets of 10 at around 60%/1RM of the same exercise after the Wendler program reps.

 

[sargent]

2 miles today.

 

[mustelid_master]

4.75 mi, 1,395ft, 1:42:11 with a 60lb pack

 

[InkedElkSlayer]

Yesterday
20min of stretching/mobility and a little over 2mi

Today
5 sets
Squats (Ass to Floor)/Calf Raises- 45/95/135/185/185
Plyos (Jump Squat/Scissor Lunges/Box Jumps)- x 5ea
1 arm Deadhang

3 Sets
Goblet Squat- 75 x 7
Knees Over Toes Lunges (15lb DB OH and 35lb KB on working side)

3 sets
Racked DB Squats on Slant Board- 40/35/30
KB Walking Lunges- 35s x 10ea

Finished with 20min of incline Treadmill

 

[state637]

Conditioning
Three sets for max reps:
3 Minutes of Bike (or Rowing or Burpees)
2 Minutes of Alternating Single-Arm Dumbbell Snatches (50/35 lbs)
1 Minute of Dumbbell Goblet Squats (50/35 lbs)
3 Minutes of Rowing (or Bike or Burpees)
2 Minutes of Dips
1 Minute of Push-Ups

 

[InkedElkSlayer]

10min warm up/mobility

5 sets
Close Grip Bench- 135/175/185/195/205
DB Row- 60/65/70/75/75
Pull Up
Decline Sit Up- 15lbs x 15
Slant Board Squats

30 Pull Ups
30 Dips

35min incline walking on the Treadmill with my vest on

 

[TripleJ]

Every 45 seconds for 10 rounds:
2 strict press @ 80%


5 minute AMRAP: 1 rope climb + 10 pushups
-1 minute rest
-5 minute AMRAP: 10 wall balls + 5 burpees
-1minute rest
-5 minute: Max cals echo bike

3 rounds:
-30 second top of ring dip hollow body hold
-30 second bottom of ring dip hollow body hold
-5R/5L single leg strict toes to bar

 

[mtwarden]

4 miles (400') with Tiny Elvis this morning.

I'm all packed for my 11th year of participating in the Bob Marshall Wilderness Open; starts tomorrow at 8:00 AM, our route is 125-ish miles, longer than previous Open's which are usually closer to 100 miles. Goal usually is to finish in close to three days, shooting for 4-ish days this year; we'll see what's in store

Have my pack whittled down to 23 lbs with food/water AND snowshoes. I might roll the dice on the snow shoes; two passes I'm pretty sure they would be handy, but those come in the first 30 miles—passes after that look pretty decent by sat images, which could easily mean carrying them for 90-ish miles for nothing

 

[LCguy]

100% rest day yesterday

Today:
Dumbbell Incline Press - 3x8 RPE 8
Reverse grip lat pulldown - 3x8 RPE 8
Assisted Dip - 3x10 RPE 7
Barbell bent over row - 3x12 RPE 7
Dumbbell lateral raise - 3x15 RPE 8
Face pulls - 3x15 RPE 8
Hammer curl - 3x8 RPE 9

Cardio: got some new boots today so gonna strap the 50 lb bag of feed corn to the backpack and haul ass to the hiking trails in town. Fortunate to have some steep stuff 15 minutes from the front door! Hike for three miles or until I run into a rattlesnake, whichever comes first lol

 

[Rusty Shackelford]

Short one today, squat snatches, snatch pulls, pull ups, box over burpees, and sandbag cleans.