Wod

20 MAY: Rest day- 20 minutes of stretches in the sauna; lots of sweating.

21 MAY: Barbell Complex and VO2 Max work

Barbell Complex:
Rep Scheme: 3 - 6 - 9 - 6 - 3 . Every "-" was about a 1/4 mile / 400m run around the gym.
Load: 95lb barbell.
Movements:
  • Single Arm Deadlift (reps per arm ie 3x right hand, 3x left hand)
  • Clean
  • Front Squat
  • Strict Overhead Press
  • Run
VO2 Max Work: 10 sec max effort, 20 sec recovery - repeat for 8x sets.
  • Assualt Bike
 
Not losing as much weight as fast as I would like, but getting much stronger.

Forty-five for Friday – 45-minute moderate row (10,432 meters); 5-minute plank, 1-minute mountain climbers, 1-minute flutter kicks, 1-minute mountain climbers, 1-minute leg raises, 1-minute plank; 230x20# bicep curl to overhead press

All about consistency and discipline for this row.
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Edit - the core and arms workout go before the row.
 
Team of 3
Switch partner every 2 min 1 person working at a time, so 4 min rest between efforts
25 ghdsu
remaining time max 100# sandbag to shoulder until 150 reps complete
into
20 box jump over 20"
remaining time max 100# sandbag box step over 20" until 150 reps complete
35:45
 
Last day of this MTNtough program. And it was a tough one.

3 rounds
1 min row
5/5 scorpions
5x5 walking lunges
5 burpees

3 rounds for time (6:11)
5x5 dumbbell single arm thrusters (50#)
5x5 dumbbell snatch (50#)
25 meter dumbbell bear crawl (50# in each hand)

50 minute AMRAP
Wearing a 40# pack
30 meter sled push/pull (360#)
10 24” box lateral step overs
10 push ups
30 meter sled push/pull (360#)
20 pack squats
30 meter sled push/pull (360#)
10 ring rows
10x10 walking lunges

I got 6 full rounds plus the first sled and the box step ups for round 7.
 
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