Wod

[JD Jones]

Phase 2 PUSH #2
Friday, Mar 06, 2026 at 4:22pm

Lateral Raise (Dumbbell)
Set 1: 25 lbs x 20
Set 2: 25 lbs x 20
Set 3: 30 lbs x 15
Set 4: 30 lbs x 15

Incline Chest Press (Machine)
Set 1: 270 lbs x 18
Set 2: 320 lbs x 10
Set 3: 320 lbs x 10
Set 4: 320 lbs x 10

Shoulder Press (Machine Plates)
Set 1: 140 lbs x 17
Set 2: 180 lbs x 10
Set 3: 180 lbs x 10
Set 4: 180 lbs x 10

Overhead Triceps Extension (Cable)
Set 1: 120 lbs x 10
Set 2: 130 lbs x 9
Set 3: 130 lbs x 9

Incline Chest Fly (Dumbbell)
Set 1: 45 lbs x 12
Set 2: 45 lbs x 12
Set 3: 45 lbs x 13

Treadmill 45

 

[mtwarden]

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

 

[mtwarden]

4 miles (400') with Tiny Elvis; a little freshening of snow in the Elkhorns

 

[JD Jones]

Phase 2 PULL #2
Saturday, Mar 07, 2026 at 2:01pm

Bent Over Row (Barbell)
Set 1: 155 lbs x 15
Set 2: 155 lbs x 12
Set 3: 155 lbs x 12
Set 4: 165 lbs x 10
Set 5: 165 lbs x 6

Lat Pulldown (Cable)
Set 1: 160 lbs x 13
Set 2: 160 lbs x 14
Set 3: 160 lbs x 14
Set 4: 160 lbs x 14

Single Arm Cable Row
Set 1: 65 lbs x 14
Set 2: 65 lbs x 14
Set 3: 65 lbs x 14
Set 4: 65 lbs x 13

Preacher Curl (Machine)
"Drop sets"
Set 1: 60 lbs x 18
Set 2: 100 lbs x 8
Set 3: 100 lbs x 8

Chest Supported Reverse Fly (Dumbbell)
Set 1: 25 lbs x 10
Set 2: 25 lbs x 12
Set 3: 25 lbs x 12

Shrug (Machine)
Set 1: 180 lbs x 14
Set 2: 180 lbs x 15
Set 3: 180 lbs x 15

Toes to Bar
Set 1: 12 reps
Set 2: 10 reps
Set 3: 9 reps

Treadmill 45

 

[sargent]

This morning
Wendler week 1 deadlift
incline bench
tricep extensions
curls
dips

2 miles this afternoon.